Clean Eating Menu Recipes (Special)

Recipe: Greek Yogurt Parfait with Fresh Berries and Honey

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup Greek yogurt
1/2 cup fresh mixed berries (strawberries, blueberries, raspberries)
1 tablespoon honey
Granola for topping (optional)

Directions:

_In a glass or a bowl, layer Greek yogurt, fresh mixed berries, and honey.
_Optionally, sprinkle granola on top for added crunch and texture.
_Serve and enjoy your Greek Yogurt Parfait with Fresh Berries and Honey!

Nutrition Facts:

Calories: 250
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 60mg
Total Carbohydrates: 35g
Dietary Fiber: 3g
Sugar: 28g
Protein: 18g

Recipe: Oatmeal with Sliced Banana and Almond Butter

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1/2 cup rolled oats
1 cup almond milk
1 banana, sliced
1 tablespoon almond butter
Honey for drizzling (optional)

Directions:

_In a saucepan, combine rolled oats and almond milk.
_Bring to a simmer over medium heat and cook for about 5 minutes, stirring occasionally until the oats are creamy and tender.
_Transfer the oatmeal to a bowl.
_Top with sliced banana and a dollop of almond butter.
_Optionally, drizzle honey on top for sweetness.
_Serve and enjoy your Oatmeal with Sliced Banana and Almond Butter!

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 180mg
Total Carbohydrates: 60g
Dietary Fiber: 8g
Sugar: 18g
Protein: 8g

Recipe: Scrambled Eggs with Spinach and Tomatoes

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

2 large eggs
1 cup fresh spinach, chopped
1/2 cup cherry tomatoes, halved
Salt and pepper to taste
Olive oil for cooking

Directions:

_In a bowl, beat the eggs and season with salt and pepper.
_Heat a small skillet over medium heat and add a drizzle of olive oil.
_Add the chopped spinach and halved cherry tomatoes to the skillet and sauté for 2-3 minutes until the spinach wilts and the tomatoes soften.
_Pour the beaten eggs over the vegetables.
_Stir constantly and cook for an additional 2-3 minutes until the eggs are fully cooked and fluffy.
_Transfer to a plate.
_Serve and enjoy your Scrambled Eggs with Spinach and Tomatoes!

Nutrition Facts:

Calories: 250
Total Fat: 18g
Saturated Fat: 5g
Cholesterol: 375mg
Sodium: 450mg
Total Carbohydrates: 6g
Dietary Fiber: 2g
Sugar: 3g
Protein: 18g

Recipe: Quinoa Bowl with Mixed Nuts and Dried Fruits

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 1

Ingredients:

1/2 cup quinoa, cooked
1/4 cup mixed nuts (almonds, walnuts, cashews)
1/4 cup mixed dried fruits (raisins, apricots, cranberries)
1 tablespoon honey
1/2 teaspoon cinnamon
Greek yogurt for topping

Directions:

_In a bowl, combine cooked quinoa, mixed nuts, and mixed dried fruits.
_Drizzle honey over the mixture.
_Sprinkle with cinnamon.
_Optionally, top with a dollop of Greek yogurt.
_Serve and enjoy your Quinoa Bowl with Mixed Nuts and Dried Fruits!

Nutrition Facts:

Calories: 400
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 65g
Dietary Fiber: 6g
Sugar: 25g
Protein: 10g

Recipe: Whole-Grain Toast with Avocado and Poached Egg

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1 slice of whole-grain bread, toasted
1/2 ripe avocado, mashed
1 large egg
Salt and pepper to taste
Red pepper flakes for garnish (optional)
Fresh chives for garnish (optional)

Directions:

_Bring a pot of water to a gentle simmer.
_Crack the egg into a small bowl.
_Create a gentle whirlpool in the simmering water by stirring it with a spoon.
_Carefully slide the egg into the whirlpool and poach for about 3-4 minutes until the egg whites are set but the yolk is still runny.
_While the egg is poaching, toast the whole-grain bread until it's crispy.
_Spread the mashed avocado over the toast.
_Carefully remove the poached egg from the water with a slotted spoon and place it on top of the avocado.
_Season with salt and pepper.
_Optionally, garnish with red pepper flakes and fresh chives.
_Serve and enjoy your Whole-Grain Toast with Avocado and Poached Egg!

Nutrition Facts:

Calories: 300
Total Fat: 17g
Saturated Fat: 3g
Cholesterol: 185mg
Sodium: 200mg
Total Carbohydrates: 27g
Dietary Fiber: 8g
Sugar: 2g
Protein: 13g

Recipe: Cottage Cheese with Pineapple Chunks

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup low-fat cottage cheese
1/2 cup pineapple chunks (fresh or canned, drained)
Fresh mint leaves for garnish (optional)

Directions:

_In a bowl, scoop the low-fat cottage cheese.
_Add pineapple chunks on top.
_Optionally, garnish with fresh mint leaves for a refreshing touch.
_Serve and enjoy your Cottage Cheese with Pineapple Chunks!

Nutrition Facts:

Calories: 220
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 10mg
Sodium: 700mg
Total Carbohydrates: 30g
Dietary Fiber: 2g
Sugar: 25g
Protein: 25g

Recipe: Chia Seed Pudding with Fresh Mango

Preparation Time: 5 minutes
Chilling Time: 4 hours or overnight
Serves: 2

Ingredients:

1/4 cup chia seeds
1 cup almond milk (or any milk of your choice)
1 ripe mango, diced
1 tablespoon honey
1/2 teaspoon vanilla extract
Sliced almonds for garnish (optional)

Directions:

_In a bowl, combine chia seeds and almond milk.
_Add honey and vanilla extract. Mix well.
_Cover and refrigerate the mixture for at least 4 hours or overnight. Stir occasionally during the first hour to prevent clumping.
_Before serving, stir the chia pudding to ensure the seeds are evenly distributed.
_Divide the chia seed pudding into two serving glasses.
_Top with diced ripe mango.
_Optionally, garnish with sliced almonds for added texture.
_Serve and enjoy your Chia Seed Pudding with Fresh Mango!

Nutrition Facts:

Calories: 250
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 90mg
Total Carbohydrates: 40g
Dietary Fiber: 9g
Sugar: 25g
Protein: 5g

Recipe: Green Smoothie with Spinach, Banana, and Almond Milk

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup fresh spinach leaves
1 ripe banana
1 cup almond milk
1 tablespoon honey
Ice cubes (optional)

Directions:

_Place fresh spinach leaves, ripe banana, almond milk, and honey in a blender.
_Optionally, add a few ice cubes if you want a colder smoothie.
_Blend until smooth and creamy.
_Pour into a glass.
_Serve and enjoy your Green Smoothie with Spinach, Banana, and Almond Milk!

Nutrition Facts:

Calories: 200
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 170mg
Total Carbohydrates: 45g
Dietary Fiber: 6g
Sugar: 25g
Protein: 3g

Recipe: Fruit Salad with a Drizzle of Lime Juice

Preparation Time: 10 minutes
Serves: 2

Ingredients:

1 cup fresh mixed fruits (strawberries, blueberries, kiwi, pineapple)
Juice of 1 lime
1 tablespoon honey
Fresh mint leaves for garnish (optional)

Directions:

_In a bowl, combine fresh mixed fruits.
_Drizzle the lime juice and honey over the fruits.
_Gently toss to coat the fruits with the lime and honey mixture.
_Optionally, garnish with fresh mint leaves for extra freshness.
_Serve and enjoy your Fruit Salad with a Drizzle of Lime Juice!

Nutrition Facts:

Calories: 120
Total Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 0mg
Total Carbohydrates: 30g
Dietary Fiber: 4g
Sugar: 20g
Protein: 1g

Recipe: Whole-Grain Pancakes with Fresh Berries

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

1 cup whole-grain pancake mix
1 cup water
1 cup fresh mixed berries (strawberries, blueberries, raspberries)
Maple syrup for drizzling

Directions:

_In a bowl, mix the whole-grain pancake mix and water until smooth.
_Heat a non-stick skillet over medium heat.
_Pour 1/4 cup of pancake batter onto the skillet for each pancake.
_Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
_Stack the pancakes on a plate.
_Top with fresh mixed berries.
_Drizzle with maple syrup.
_Serve and enjoy your Whole-Grain Pancakes with Fresh Berries!

Nutrition Facts:

Calories: 300
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 70g
Dietary Fiber: 8g
Sugar: 20g
Protein: 8g

Recipe: Overnight Oats with Almond Milk and Chia Seeds

Preparation Time: 5 minutes
Chilling Time: 4 hours or overnight
Serves: 2

Ingredients:

1 cup rolled oats
1 1/2 cups almond milk (or any milk of your choice)
2 tablespoons chia seeds
1/2 teaspoon vanilla extract
1 tablespoon honey
Fresh berries for topping (optional)

Directions:

_In a bowl, combine rolled oats, almond milk, chia seeds, vanilla extract, and honey.
_Mix well, making sure the chia seeds are evenly distributed.
_Cover and refrigerate the mixture for at least 4 hours or overnight. Stir occasionally during the first hour to prevent clumping.
_Before serving, stir the overnight oats to ensure they have a creamy consistency.
_Optionally, top with fresh berries for added freshness.
_Serve and enjoy your Overnight Oats with Almond Milk and Chia Seeds!

Nutrition Facts:

Calories: 250
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 180mg
Total Carbohydrates: 40g
Dietary Fiber: 8g
Sugar: 8g
Protein: 7g

Recipe: Poached Egg on Whole-Grain English Muffin

Preparation Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1 whole-grain English muffin, toasted
1 large egg
Salt and pepper to taste
Fresh spinach leaves for the base (optional)

Directions:

_Fill a saucepan with water and bring it to a gentle simmer.
_Crack the egg into a small bowl.
_Create a gentle whirlpool in the simmering water by stirring it with a spoon.
_Carefully slide the egg into the whirlpool and poach for about 3-4 minutes until the egg whites are set but the yolk is still runny.
_While the egg is poaching, toast the whole-grain English muffin until it's crispy.
_Optionally, place fresh spinach leaves on the English muffin as a base.
_Carefully remove the poached egg from the water with a slotted spoon and place it on top of the English muffin.
_Season with salt and pepper.
_Serve and enjoy your Poached Egg on Whole-Grain English Muffin!

Nutrition Facts:

Calories: 200
Total Fat: 7g
Saturated Fat: 2g
Cholesterol: 195mg
Sodium: 300mg
Total Carbohydrates: 25g
Dietary Fiber: 5g
Sugar: 2g
Protein: 12g

Recipe: Brown Rice Cakes with Hummus and Sliced Cucumber

Preparation Time: 5 minutes
Serves: 1

Ingredients:

2 brown rice cakes
2 tablespoons hummus
1/2 cucumber, thinly sliced
Paprika for seasoning (optional)

Directions:

_Spread hummus evenly on the brown rice cakes.
_Top with thinly sliced cucumber.
_Optionally, sprinkle a pinch of paprika for added flavor.
_Serve and enjoy your Brown Rice Cakes with Hummus and Sliced Cucumber!

Nutrition Facts:

Calories: 150
Total Fat: 4g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 200mg
Total Carbohydrates: 27g
Dietary Fiber: 3g
Sugar: 2g
Protein: 4g

Recipe: Sweet Potato Hash with Bell Peppers and Onions

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 cups sweet potatoes, diced
1 red bell pepper, chopped
1/2 red onion, finely chopped
2 tablespoons olive oil
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish (optional)

Directions:

In a skillet, heat olive oil over medium heat.
Add diced sweet potatoes and sauté for 8-10 minutes, stirring occasionally until they are tender and slightly crispy.
Add chopped red bell pepper and finely chopped red onion. Cook for an additional 5 minutes until the vegetables are soft and slightly charred.
Season with paprika, salt, and pepper.
Optionally, garnish with fresh parsley.
Serve and enjoy your Sweet Potato Hash with Bell Peppers and Onions!

Nutrition Facts:

Calories: 250
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 40mg
Total Carbohydrates: 45g
Dietary Fiber: 8g
Sugar: 12g
Protein: 4g

Recipe: Plain Greek Yogurt with Honey and Walnuts

Preparation Time: 5 minutes
Serves: 1

Ingredients:

1 cup plain Greek yogurt
1 tablespoon honey
2 tablespoons walnuts, chopped

Directions:

_In a bowl, scoop the plain Greek yogurt.
_Drizzle honey over the yogurt.
_Sprinkle chopped walnuts on top.
_Serve and enjoy your Plain Greek Yogurt with Honey and Walnuts!

Nutrition Facts:

Calories: 250
Total Fat: 15g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 60mg
Total Carbohydrates: 17g
Dietary Fiber: 2g
Sugar: 12g
Protein: 18g

Recipe: Grilled Chicken and Quinoa Salad

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

2 boneless, skinless chicken breasts
1 cup quinoa, cooked
2 cups mixed greens (e.g., lettuce, spinach)
1 cup cherry tomatoes, halved
1 cucumber, sliced
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
Balsamic vinaigrette dressing

Directions:

_Preheat the grill to medium-high heat.
_Season the chicken breasts with salt and pepper.
_Grill the chicken for about 6-7 minutes per side or until fully cooked.
_Let the chicken rest for a few minutes, then slice it into thin strips.
_In a large bowl, combine the cooked quinoa, mixed greens, cherry tomatoes, sliced cucumber, and finely chopped red onion.
_Add the grilled chicken strips on top.
_Sprinkle with crumbled feta cheese.
_Drizzle with balsamic vinaigrette dressing.
_Toss everything together.
_Serve and enjoy your Grilled Chicken and Quinoa Salad!

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 80mg
Sodium: 300mg
Total Carbohydrates: 35g
Dietary Fiber: 5g
Sugar: 4g
Protein: 30g

Recipe: Mixed Berry and Spinach Salad

Preparation Time: 10 minutes
Serves: 2

Ingredients:

4 cups fresh baby spinach
1 cup mixed berries (strawberries, blueberries, raspberries)
1/4 cup red onion, thinly sliced
1/4 cup feta cheese, crumbled
2 tablespoons balsamic vinaigrette dressing

Directions:

_In a large salad bowl, place the fresh baby spinach.
_Top with mixed berries and thinly sliced red onion.
_Sprinkle with crumbled feta cheese.
_Drizzle with balsamic vinaigrette dressing.
_Gently toss to combine.
_Serve and enjoy your Mixed Berry and Spinach Salad!

Nutrition Facts:

Calories: 200
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 300mg
Total Carbohydrates: 25g
Dietary Fiber: 5g
Sugar: 15g
Protein: 7g

Recipe: Brown Rice and Black Bean Bowl

Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

1 cup brown rice, uncooked
2 cups water
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh or frozen)
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
2 tablespoons olive oil
2 tablespoons lime juice
1 teaspoon ground cumin
Salt and pepper to taste
Avocado slices for garnish (optional)

Directions:

_In a saucepan, bring 2 cups of water to a boil.
_Add the brown rice, reduce the heat, cover, and simmer for about 30 minutes or until the rice is tender and the water is absorbed.
_In a large bowl, combine the cooked brown rice, black beans, corn kernels, diced red bell pepper, and finely chopped red onion.
_In a separate small bowl, whisk together olive oil, lime juice, ground cumin, salt, and pepper.
_Drizzle the dressing over the rice and bean mixture.
_Add chopped fresh cilantro and toss everything together.
_Optionally, garnish with avocado slices.
_Serve and enjoy your Brown Rice and Black Bean Bowl!

Nutrition Facts:

Calories: 350
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 450mg
Total Carbohydrates: 61g
Dietary Fiber: 10g
Sugar: 4g
Protein: 11g

Recipe: Mango Salsa and Grilled Shrimp

Preparation Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
2 ripe mangoes, peeled, pitted, and diced
1 red bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 2 limes
1 jalapeño pepper, seeded and finely chopped
Salt and pepper to taste
Olive oil for grilling

Directions:

_Preheat the grill to medium-high heat.
_In a bowl, toss the shrimp with a drizzle of olive oil and season with salt and pepper.
_Grill the shrimp for about 2-3 minutes per side or until they are pink and opaque.
_In a separate bowl, combine diced mangoes, diced red bell pepper, finely chopped red onion, chopped fresh cilantro, and jalapeño pepper.
_Squeeze the juice of two limes over the mango salsa.
_Season with salt and pepper.
_Serve the grilled shrimp with a side of mango salsa.
_Enjoy your Mango Salsa and Grilled Shrimp!

Nutrition Facts:

Calories: 220
Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 180mg
Sodium: 350mg
Total Carbohydrates: 25g
Dietary Fiber: 4g
Sugar: 19g
Protein: 25g

Recipe: Greek Quinoa Salad

Preparation Time: 15 minutes
Serves: 4

Ingredients:

1 cup quinoa, cooked
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup feta cheese, crumbled
Fresh parsley for garnish
Greek dressing (olive oil, lemon juice, oregano, salt, and pepper)

Directions:

_In a large bowl, combine the cooked quinoa, diced cucumber, cherry tomatoes, finely chopped red onion, and sliced Kalamata olives.
_Sprinkle crumbled feta cheese over the mixture.
_Drizzle with Greek dressing (a mixture of olive oil, lemon juice, oregano, salt, and pepper).
_Toss everything together to coat with the dressing.
_Optionally, garnish with fresh parsley.
_Serve and enjoy your Greek Quinoa Salad!

Nutrition Facts:

Calories: 280
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 300mg
Total Carbohydrates: 40g
Dietary Fiber: 6g
Sugar: 4g
Protein: 10g

Recipe: Lentil and Vegetable Soup

Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

1 cup dried green or brown lentils
6 cups vegetable broth
1 carrot, diced
1 celery stalk, diced
1 onion, finely chopped
2 cloves garlic, minced
1 can (14 oz) diced tomatoes
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a large pot, combine dried lentils and vegetable broth.
_Add diced carrot, diced celery, finely chopped onion, and minced garlic.
_Bring the mixture to a boil, then reduce the heat and simmer for about 20-25 minutes or until the lentils are tender.
_Stir in the can of diced tomatoes and season with cumin, paprika, salt, and pepper.
_Continue to simmer for an additional 10 minutes.
_Optionally, garnish with fresh parsley.
_Serve and enjoy your Lentil and Vegetable Soup!

Nutrition Facts:

Calories: 250
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 800mg
Total Carbohydrates: 45g
Dietary Fiber: 15g
Sugar: 7g
Protein: 15g

Recipe: Veggie and Hummus Wrap

Preparation Time: 10 minutes
Serves: 2

Ingredients:

2 large whole-grain wraps or tortillas
1/2 cup hummus
1 cucumber, thinly sliced
1 red bell pepper, thinly sliced
1 cup fresh spinach leaves
1/4 cup red onion, thinly sliced
1/4 cup feta cheese, crumbled

Directions:

_Lay out the whole-grain wraps on a clean surface.
_Spread a generous layer of hummus evenly over each wrap.
_Place a handful of fresh spinach leaves in the center of each wrap.
_Add the thinly sliced cucumber, red bell pepper, and red onion.
_Sprinkle crumbled feta cheese over the veggies.
_Fold the sides of the wrap and roll it up, securing the ingredients.
_Cut each wrap in half, if desired.
_Serve and enjoy your Veggie and Hummus Wrap!

Nutrition Facts:

Calories: 300
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 600mg
Total Carbohydrates: 40g
Dietary Fiber: 8g
Sugar: 6g
Protein: 10g

Recipe: Mediterranean Hummus and Veggie Platter

Preparation Time: 10 minutes
Serves: 4

Ingredients:

2 cups hummus
1 cucumber, sliced
1 red bell pepper, sliced
1 carrot, sliced
1 cup cherry tomatoes
1/4 cup Kalamata olives
1/4 cup feta cheese, crumbled
Fresh parsley for garnish
Pita bread or whole-grain crackers for serving

Directions:

_In the center of a large serving platter, place a bowl of hummus.
_Arrange cucumber slices, red bell pepper slices, carrot slices, cherry tomatoes, and Kalamata olives around the hummus.
_Sprinkle crumbled feta cheese over the hummus.
_Optionally, garnish with fresh parsley.
_Serve with pita bread or whole-grain crackers.
_Enjoy your Mediterranean Hummus and Veggie Platter!

Nutrition Facts:

Calories: 250
Total Fat: 10g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 800mg
Total Carbohydrates: 35g
Dietary Fiber: 10g
Sugar: 8g
Protein: 10g

Recipe: Chickpea and Spinach Salad

Preparation Time: 15 minutes
Serves: 4

Ingredients:

2 cans (15 oz each) chickpeas, drained and rinsed
4 cups fresh spinach leaves
1 red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon ground cumin
Salt and pepper to taste

Directions:

_In a large bowl, combine the chickpeas, fresh spinach leaves, finely chopped red onion, and fresh parsley.
_In a separate small bowl, whisk together olive oil, lemon juice, ground cumin, salt, and pepper to create the dressing.
_Drizzle the dressing over the salad.
_Toss everything together to coat with the dressing.
_Serve and enjoy your Chickpea and Spinach Salad!

Nutrition Facts:

Calories: 280
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 450mg
Total Carbohydrates: 42g
Dietary Fiber: 12g
Sugar: 7g
Protein: 13g

Recipe: Grilled Portobello Mushrooms with Goat Cheese

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 large Portobello mushrooms
1/4 cup balsamic vinegar
2 cloves garlic, minced
2 tablespoons olive oil
4 oz goat cheese
Fresh basil leaves for garnish (optional)

Directions:

_Preheat the grill to medium heat.
_In a small bowl, mix balsamic vinegar, minced garlic, and olive oil to create a marinade.
_Clean the Portobello mushrooms and remove the stems.
_Brush the mushroom caps with the marinade and let them sit for a few minutes.
_Grill the mushrooms for about 5 minutes on each side or until they are tender.
_In the last minute of grilling, add a slice of goat cheese to each mushroom cap.
_Optionally, garnish with fresh basil leaves.
_Serve and enjoy your Grilled Portobello Mushrooms with Goat Cheese!

Nutrition Facts:

Calories: 220
Total Fat: 15g
Saturated Fat: 6g
Cholesterol: 20mg
Sodium: 150mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 5g
Protein: 10g

Recipe: Tuna and Avocado Salad
Preparation Time: 10 minutes
Serves: 2

Ingredients:

2 cans (5 oz each) canned tuna, drained
1 ripe avocado, diced
1/4 cup red onion, finely chopped
1/4 cup fresh cilantro, chopped
Juice of 1 lime
2 tablespoons olive oil
Salt and pepper to taste

Directions:

_In a bowl, combine the drained canned tuna, diced avocado, finely chopped red onion, and chopped fresh cilantro.
_Squeeze the juice of one lime over the mixture.
_Drizzle with olive oil.
_Season with salt and pepper.
_Gently toss everything together.
_Serve and enjoy your Tuna and Avocado Salad!

Nutrition Facts:

Calories: 350
Total Fat: 20g
Saturated Fat: 3g
Cholesterol: 30mg
Sodium: 300mg
Total Carbohydrates: 12g
Dietary Fiber: 7g
Sugar: 2g
Protein: 30g

Recipe: Soba Noodle Salad

Preparation Time: 15 minutes
Serves: 4

Ingredients:

8 oz soba noodles, cooked and cooled
2 cups snap peas, blanched and halved
1 red bell pepper, thinly sliced
1 carrot, julienned
1/4 cup scallions, chopped
1/4 cup fresh cilantro, chopped
1/4 cup sesame seeds
1/4 cup soy sauce
2 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon honey
1 teaspoon grated ginger
1 clove garlic, minced

Directions:

_In a large bowl, combine the cooked and cooled soba noodles, halved snap peas, thinly sliced red bell pepper, julienned carrot, chopped scallions, and chopped fresh cilantro.
_Sprinkle sesame seeds over the mixture.
_In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, grated ginger, and minced garlic to create the dressing.
_Drizzle the dressing over the salad and toss everything together.
_Serve and enjoy your Soba Noodle Salad!

Nutrition Facts:

Calories: 300
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 50g
Dietary Fiber: 6g
Sugar: 8g
Protein: 10g

Recipe: Stuffed Bell Peppers with Quinoa and Ground Turkey

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Serves: 4

Ingredients:

4 large bell peppers, any color
1 cup quinoa, cooked
1/2 pound ground turkey
1/2 cup black beans, cooked and drained
1/2 cup corn kernels (fresh or frozen)
1/4 cup red onion, finely chopped
1 clove garlic, minced
1 teaspoon chili powder
1 teaspoon cumin
Salt and pepper to taste
1 cup shredded cheddar cheese

Directions:

_Preheat the oven to 350°F (175°C).
_Cut the tops off the bell peppers and remove the seeds and membranes.
_In a large skillet, cook the ground turkey over medium heat, breaking it into small pieces, until fully browned and cooked through.
_Add finely chopped red onion and minced garlic to the skillet, and sauté for 2-3 minutes until the onion is soft.
_Stir in cooked quinoa, black beans, corn kernels, chili powder, cumin, salt, and pepper. Cook for an additional 2-3 minutes to heat through.
_Stuff the bell peppers with the quinoa and turkey mixture.
_Place the stuffed bell peppers in a baking dish.
_Sprinkle shredded cheddar cheese on top of each pepper.
_Cover the dish with foil and bake for 30 minutes.
_Remove the foil and bake for an additional 10 minutes or until the peppers are tender.
_Serve and enjoy your Stuffed Bell Peppers with Quinoa and Ground Turkey!

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 4g
Cholesterol: 40mg
Sodium: 350mg
Total Carbohydrates: 45g
Dietary Fiber: 9g
Sugar: 5g
Protein: 25g

Recipe: Baked Salmon with Lemon and Dill

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 salmon fillets (6-8 oz each)
1 lemon, thinly sliced
2 cloves garlic, minced
2 tablespoons fresh dill, chopped
2 tablespoons olive oil
Salt and pepper to taste

Directions:

_Preheat the oven to 400°F (200°C).
_Place each salmon fillet on a piece of aluminum foil.
_Season the salmon with minced garlic, fresh dill, olive oil, salt, and pepper.
_Top each fillet with lemon slices.
_Fold the foil over the salmon to create packets.
_Place the packets on a baking sheet and bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
_Carefully open the foil packets, and serve your Baked Salmon with Lemon and Dill!

Nutrition Facts:

Calories: 300
Total Fat: 15g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 300mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Sugar: 1g
Protein: 35g

Recipe: Mediterranean Mussels

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

2 pounds fresh mussels, cleaned and debearded
1/4 cup olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 cup diced tomatoes
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
1/4 cup white wine (optional)
Salt and pepper to taste
Crusty bread for serving

Directions:

_In a large pot, heat the olive oil over medium heat.
_Add finely chopped onion and minced garlic, and sauté until they become translucent.
_Stir in diced tomatoes, fresh parsley, and fresh basil. Cook for 2-3 minutes.
_Add white wine (if using) and let it simmer for a few minutes to reduce the alcohol content.
_Season with salt and pepper.
_Carefully add the cleaned mussels to the pot and cover with a lid.
_Steam the mussels for about 5-7 minutes, or until they open.
_Discard any mussels that do not open.
_Serve your Mediterranean Mussels in a deep bowl, with the flavorful broth and crusty bread on the side.

Nutrition Facts:

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 60mg
Sodium: 450mg
Total Carbohydrates: 10g
Dietary Fiber: 2g
Sugar: 4g
Protein: 20g

Recipe: Grilled Lemon Herb Chicken

Preparation Time: 10 minutes
Marinating Time: 30 minutes
Cook Time: 15 minutes
Total Time: 55 minutes
Serves: 2

Ingredients:

2 boneless, skinless chicken breasts
2 tablespoons olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
Lemon slices for garnish

Directions:

_In a bowl, whisk together olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
_Place the chicken breasts in a resealable plastic bag or a shallow dish and pour the marinade over them.
_Seal the bag or cover the dish and refrigerate for at least 30 minutes.
_Preheat the grill to medium-high heat.
_Remove the chicken from the marinade and grill for about 6-8 minutes per side or until fully cooked.
_Garnish with lemon slices.
_Serve and enjoy your Grilled Lemon Herb Chicken!

Nutrition Facts:

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 300mg
Total Carbohydrates: 2g
Dietary Fiber: 1g
Sugar: 0g
Protein: 35g

Recipe: Quinoa and Black Bean Stuffed Peppers

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Serves: 4

Ingredients:

4 large bell peppers, any color
1 cup quinoa, cooked
1 can (15 oz) black beans, drained and rinsed
1 cup corn kernels (fresh or frozen)
1/2 cup red onion, finely chopped
2 cloves garlic, minced
1 teaspoon chili powder
1 teaspoon cumin
Salt and pepper to taste
1 cup shredded cheddar cheese

Directions:

_Preheat the oven to 350°F (175°C).
_Cut the tops off the bell peppers and remove the seeds and membranes.
_In a large bowl, combine the cooked quinoa, black beans, corn kernels, finely chopped red onion, and minced garlic.
_Stir in chili powder, cumin, salt, and pepper.
_Stuff the bell peppers with the quinoa and black bean mixture.
_Place the stuffed bell peppers in a baking dish.
_Sprinkle shredded cheddar cheese on top of each pepper.
_Cover the dish with foil and bake for 30 minutes.
_Remove the foil and bake for an additional 10 minutes or until the peppers are tender.
_Serve and enjoy your Quinoa and Black Bean Stuffed Peppers!

Nutrition Facts:

Calories: 350
Total Fat: 10g
Saturated Fat: 4g
Cholesterol: 20mg
Sodium: 400mg
Total Carbohydrates: 55g
Dietary Fiber: 10g
Sugar: 7g
Protein: 15g

Recipe: Baked Salmon with Dill and Asparagus

Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

2 salmon fillets (6-8 oz each)
1 bunch of asparagus
2 tablespoons olive oil
2 cloves garlic, minced
2 tablespoons fresh dill, chopped
1 lemon, sliced
Salt and pepper to taste

Directions:

_Preheat the oven to 400°F (200°C).
_Place each salmon fillet on a baking sheet lined with foil.
_Season the salmon with minced garlic, chopped fresh dill, olive oil, salt, and pepper.
_Arrange asparagus around the salmon fillets on the baking sheet.
_Top the salmon with lemon slices.
_Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
_Serve your Baked Salmon with Dill and Asparagus, and enjoy!

Nutrition Facts:

Calories: 300
Total Fat: 15g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 300mg
Total Carbohydrates: 4g
Dietary Fiber: 2g
Sugar: 1g
Protein: 35g

Recipe: Zucchini Noodles with Pesto

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 large zucchinis, spiralized into noodles
1/2 cup cherry tomatoes, halved
1/4 cup pesto sauce (store-bought or homemade)
2 tablespoons pine nuts, toasted
Grated Parmesan cheese for garnish (optional)
Salt and pepper to taste

Directions:

_In a large skillet, heat a bit of olive oil over medium heat.
_Add the zucchini noodles and sauté for about 2-3 minutes until they start to soften.
_Toss in the halved cherry tomatoes and continue to cook for another 2 minutes.
_Stir in the pesto sauce and pine nuts, and cook for an additional 2-3 minutes.
_Season with salt and pepper.
_Optionally, garnish with grated Parmesan cheese.
_Serve your Zucchini Noodles with Pesto and savor the delicious flavors!

Nutrition Facts:

Calories: 250
Total Fat: 18g
Saturated Fat: 3g
Cholesterol: 5mg
Sodium: 400mg
Total Carbohydrates: 14g
Dietary Fiber: 3g
Sugar: 5g
Protein: 8g

Recipe: Sweet Potato and Black Bean Chili

Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

2 sweet potatoes, peeled and diced
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) diced tomatoes
1 onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
2 cups vegetable broth
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste
Sour cream and chopped fresh cilantro for garnish (optional)

Directions:

_In a large pot, heat a bit of olive oil over medium heat.
_Add chopped onion, minced garlic, and diced red bell pepper, and sauté for about 3-4 minutes until they soften.
_Stir in diced sweet potatoes, black beans, diced tomatoes, and vegetable broth.
_Add chili powder, cumin, paprika, salt, and pepper. Stir well.
_Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes, or until the sweet potatoes are tender.
_Optionally, garnish with sour cream and chopped fresh cilantro.
_Serve your Sweet Potato and Black Bean Chili and enjoy the warm, comforting flavors!

Nutrition Facts:

Calories: 300
Total Fat: 2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 60g
Dietary Fiber: 12g
Sugar: 12g
Protein: 10g

Recipe: Herb-Roasted Turkey Breast

Preparation Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour and 10 minutes
Serves: 4

Ingredients:

1 boneless turkey breast (about 2 lbs)
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme, chopped
1 tablespoon fresh sage, chopped
Salt and pepper to taste
1 lemon, sliced

Directions:

_Preheat the oven to 350°F (175°C).
_In a small bowl, mix the olive oil, minced garlic, chopped fresh rosemary, thyme, and sage.
_Season the turkey breast with salt and pepper.
_Rub the herb mixture all over the turkey breast.
_Place the turkey breast in a roasting pan.
_Arrange lemon slices on top of the turkey.
_Roast the turkey in the preheated oven for about 60 minutes, or until it reaches an internal temperature of 165°F (74°C).
_Allow the turkey to rest for 10 minutes before slicing.
_Serve your Herb-Roasted Turkey Breast with your choice of sides and enjoy!

Nutrition Facts:

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 80mg
Sodium: 200mg
Total Carbohydrates: 1g
Dietary Fiber: 0g
Sugar: 0g
Protein: 35g

Recipe: Brown Rice and Vegetable Stir-Fry

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

2 cups cooked brown rice
1 cup broccoli florets
1 red bell pepper, sliced
1 cup snap peas
1 carrot, julienned
1/4 cup soy sauce
2 tablespoons sesame oil
1 tablespoon honey
1 teaspoon grated ginger
2 cloves garlic, minced
Sesame seeds for garnish (optional)

Directions:

_In a large skillet or wok, heat the sesame oil over medium-high heat.
_Add sliced red bell pepper, julienned carrot, and snap peas. Stir-fry for about 5 minutes until the vegetables start to soften.
_Add broccoli florets and continue to stir-fry for another 5 minutes.
_In a small bowl, whisk together soy sauce, honey, grated ginger, and minced garlic.
_Push the vegetables to one side of the skillet, and add the cooked brown rice to the other side.
_Pour the sauce over the rice and stir to combine with the vegetables.
_Optionally, garnish with sesame seeds.
_Serve your Brown Rice and Vegetable Stir-Fry and enjoy the savory, flavorful dish!

Nutrition Facts:

Calories: 300
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 55g
Dietary Fiber: 6g
Sugar: 10g
Protein: 6g

Recipe: Lemon Garlic Shrimp and Broccoli

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

8 oz large shrimp, peeled and deveined
2 cups broccoli florets
2 cloves garlic, minced
2 tablespoons olive oil
Zest and juice of 1 lemon
1 teaspoon red pepper flakes (adjust to your spice preference)
Salt and pepper to taste

Directions:

_In a large skillet, heat olive oil over medium-high heat.
_Add minced garlic and red pepper flakes and sauté for about 1 minute until fragrant.
_Add the shrimp and cook for 2-3 minutes on each side until they turn pink and opaque.
_Stir in broccoli florets and cook for an additional 4-5 minutes until they are tender.
_Zest and juice the lemon over the shrimp and broccoli.
_Season with salt and pepper.
_Serve your Lemon Garlic Shrimp and Broccoli with your choice of sides and enjoy!

Nutrition Facts:

Calories: 300
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 160mg
Sodium: 400mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 3g
Protein: 30g

Recipe: Grilled Portobello Mushrooms with Quinoa

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 2

Ingredients:

2 large Portobello mushrooms
1 cup quinoa, cooked
1/2 cup cherry tomatoes, halved
1/4 cup fresh basil, chopped
2 tablespoons balsamic vinegar
2 tablespoons olive oil
Salt and pepper to taste

Directions:

_Preheat the grill to medium-high heat.
_Clean the Portobello mushrooms and remove the stems.
_In a small bowl, mix balsamic vinegar, olive oil, salt, and pepper to create a marinade.
_Brush the mushroom caps with the marinade and let them sit for a few minutes.
_Grill the mushrooms for about 5 minutes on each side or until they are tender.
_In a bowl, combine cooked quinoa, halved cherry tomatoes, and chopped fresh basil.
_Season with salt and pepper.
_Place the grilled Portobello mushrooms on a plate and fill them with the quinoa mixture.
_Serve your Grilled Portobello Mushrooms with Quinoa and enjoy!

Nutrition Facts:

Calories: 350
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 300mg
Total Carbohydrates: 50g
Dietary Fiber: 8g
Sugar: 3g
Protein: 12g

Recipe: Baked Cod with Lemon and Herbs

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

2 cod fillets (6-8 oz each)
Zest and juice of 1 lemon
2 tablespoons fresh parsley, chopped
2 tablespoons fresh dill, chopped
2 tablespoons olive oil
Salt and pepper to taste

Directions:

_Preheat the oven to 375°F (190°C).
_Place the cod fillets on a baking sheet lined with foil.
_Season the cod with lemon zest, lemon juice, chopped fresh parsley, chopped fresh dill, olive oil, salt, and pepper.
_Bake for 12-15 minutes, or until the cod is cooked through and flakes easily with a fork.
_Serve your Baked Cod with Lemon and Herbs and enjoy the fresh, vibrant flavors!

Nutrition Facts:

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 60mg
Sodium: 200mg
Total Carbohydrates: 2g
Dietary Fiber: 1g
Sugar: 0g
Protein: 35g

Recipe: Roasted Vegetable and Chickpea Salad

Preparation Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)
1 can (15 Oz) chickpeas, drained and rinsed
1 red onion, sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon dried oregano
Salt and pepper to taste
Feta cheese for garnish (optional)

Directions:

_Preheat the oven to 425°F (220°C).
_In a large baking dish, combine the mixed vegetables, chickpeas, sliced red onion, and minced garlic.
_Drizzle with olive oil and balsamic vinegar.
_Season with dried oregano, salt, and pepper.
_Toss to coat the vegetables and chickpeas evenly.
_Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and slightly caramelized.
_Optionally, garnish with crumbled feta cheese.
_Serve your Roasted Vegetable and Chickpea Salad and relish the wonderful flavors!

Nutrition Facts:

Calories: 300
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 400mg
Total Carbohydrates: 40g
Dietary Fiber: 9g
Sugar: 6g
Protein: 9g

Recipe: Grilled Chicken with Balsamic Glaze

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
1/2 cup balsamic vinegar
2 tablespoons honey
2 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
Fresh basil leaves for garnish (optional)

Directions:

_In a small saucepan, combine balsamic vinegar, honey, and minced garlic.
_Bring the mixture to a boil, then reduce the heat and simmer for about 10 minutes, or until it thickens to a glaze-like consistency.
_Preheat the grill to medium-high heat.
_Brush the chicken breasts with olive oil and season with salt and pepper.
_Grill the chicken for about 6-7 minutes on each side, or until they are cooked through and have nice grill marks.
_During the last few minutes of grilling, brush the balsamic glaze onto the chicken.
_Optionally, garnish with fresh basil leaves.
_Serve your Grilled Chicken with Balsamic Glaze with your choice of sides and enjoy!

Nutrition Facts:

Calories: 300
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 80mg
Sodium: 300mg
Total Carbohydrates: 15g
Dietary Fiber: 0g
Sugar: 14g
Protein: 35g

Recipe: Quinoa and Kale Salad with Lemon Dressing

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 cup quinoa, cooked
4 cups fresh kale, chopped
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/4 cup feta cheese, crumbled
Zest and juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste

Directions:

_In a large bowl, combine cooked quinoa, chopped fresh kale, halved cherry tomatoes, and finely chopped red onion.
_In a small bowl, whisk together lemon zest, lemon juice, olive oil, salt, and pepper to create the dressing.
_Drizzle the dressing over the salad and toss to coat the ingredients evenly.
_Top with crumbled feta cheese.
_Serve your Quinoa and Kale Salad with Lemon Dressing and enjoy the vibrant, zesty flavors!

Nutrition Facts:

Calories: 300
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 10mg
Sodium: 400mg
Total Carbohydrates: 40g
Dietary Fiber: 5g
Sugar: 3g
Protein: 10g

Recipe: Roasted Brussels Sprouts with Garlic

Preparation Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

1 pound Brussels sprouts, trimmed and halved
4 cloves garlic, minced
2 tablespoons olive oil
Salt and pepper to taste
Grated Parmesan cheese for garnish (optional)

Directions:

_Preheat the oven to 400°F (200°C).
_In a large baking dish, toss the halved Brussels sprouts and minced garlic with olive oil.
_Season with salt and pepper.
_Roast in the preheated oven for about 20-25 minutes, or until the Brussels sprouts are tender and slightly crispy at the edges.
_Optionally, garnish with grated Parmesan cheese.
_Serve your Roasted Brussels Sprouts with Garlic and enjoy this simple, flavorful side dish!

Nutrition Facts:

Calories: 150
Total Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 200mg
Total Carbohydrates: 18g
Dietary Fiber: 7g
Sugar: 4g
Protein: 5g

Recipe: Lentil and Vegetable Soup

Preparation Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Serves: 4

Ingredients:

1 cup dried brown or green lentils, rinsed
4 cups vegetable broth
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a large pot, heat a bit of olive oil over medium heat.
_Add chopped onion, chopped carrots, chopped celery, and minced garlic. Sauté for about 5 minutes until the vegetables start to soften.
_Stir in rinsed lentils, dried thyme, dried oregano, salt, and pepper.
_Pour in the vegetable broth and bring the mixture to a boil.
_Reduce the heat and let it simmer for 20-25 minutes, or until the lentils are tender.
_Optionally, garnish with fresh parsley.
_Serve your Lentil and Vegetable Soup, a comforting and hearty dish!

Nutrition Facts:

Calories: 250
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 600mg
Total Carbohydrates: 45g
Dietary Fiber: 12g
Sugar: 6g
Protein: 14g