5-Ingredient Healthy Dinners (14 Recipes)

Chicken Enchiladas

Ingredients

• 1 (19-20 oz) can enchilada sauce
• 8 packaged flour tortillas
• 4 cups cooked chicken, shredded (I just bought a rotisserie chicken and shredded it)
• 1 red bell pepper, thinly sliced
• 1 6-ounce bag shredded Mexican blend cheese

Instructions

1. Preheat the oven to 400 degrees F.
2. Pour ¼ of the enchilada sauce in the bottom of of a 9x13" pan.

 

 

Lemon Chicken with Asparagus

 

Ingredients

• 1 lb. boneless skinless chicken breasts
• ¼ cup flour
• ½ teaspoon salt, pepper to taste
• 2 tablespoons butter
• 1 teaspoon lemon pepper seasoning
• 1-2 cups chopped asparagus
• 2 lemons, sliced
• 2 tablespoons honey + 2 tablespoons butter (optional)
• parsley for topping (optional)
Instructions
1. Chicken: Cover the chicken breasts with plastic wrap and pound until each pieces is about a ¾ of an inch thick. (NOTE: If your chicken breasts are really thick,you can just cut them in half horizontally to make thinner pieces rather than pounding. Works like a charm.) Place the flour and salt and pepper in a shallow dish and gently toss each chicken breast in the dish to coat. Melt the butter in a large skillet over medium high heat; add the chicken and saute for 3-5 minutes on each side, until golden brown, sprinkling each side with the lemon pepper directly in the pan. When the chicken is golden brown and cooked through, transfer to a plate.
2. Asparagus and Lemons: Add the chopped asparagus to the pan. Saute for a few minutes until bright green and tender crisp. Remove from the pan and set aside. Lay the lemon slices flat on the bottom of the pan and cook for a few minutes on each side without stirring so that they caramelize and pick up the browned bits left in the pan from the chicken and butter. (NOTE: adding a tiny pat of butter in with the lemons also helps prevent sticking and promote browning.) Remove the lemons from the pan and set aside.
3. Assembly: Layer all the ingredients back into the skillet - asparagus, chicken, and lemon slices on top.
 
 
Breaded Lemon Chicken
 
Ingredients
• 2 large boneless, skinless chicken breasts
• ⅓ cup lemon juice (fresh is best, but bottled is fine, too)
• 1½ cups seasoned breadcrumbs
• Vegetable oil, to pan fry
• Lemon pepper, to taste
• Parsley and/or lemon, to garnish (optional)
Directions
1. Slice the chicken breasts in half horizontally, so that you get 4 thin chicken breast pieces. Put down about a foot of plastic wrap on the counter top and lay the chicken pieces on it. Cover with an additional piece of plastic wrap and use a meat mallet to evenly pound out the chicken breasts until about ¼" thick.
2. Heat ¼" of vegetable oil in a large, high-walled pan over medium.
3. In a shallow bowl, pour or squeeze in the lemon juice. In a separate shallow bowl, add in the breadcrumbs. Dip each chicken breast slice, one at a time, into the lemon juice and let sit for 2 minutes. Turn over and let sit for an additional 2 minutes. Transfer to the breadcrumbs and press gently to help the breadcrumbs adhere to each side. Set aside. Continue until all of the chicken is breaded.
4. Add 2 of the breaded chicken breasts to the oil and sprinkle liberally with lemon pepper. You want to make sure there is ample room between the chicken breasts, because overcrowding the pan results in soggy chicken. Fry until dark golden brown on the bottom, about 4 minutes. Using tongs, carefully turn the chicken. Sprinkle with additional lemon pepper, and continue to pan fry for 4 more minutes. Transfer to a paper-towel lined sheet and repeat with remaining pieces of chicken.
5. Garnish with a sprinkle of parsley and slices of lemon, and serve immediately.
 
 
Baked Fajita Chicken
 
Ingredients
• 1½ boneless chicken breast per person
• 1 - 2 sweet mini peppers
• ¼ onion
• ⅓ cup chunky salsa
• ¼ cup Mexican cheese
• salt and pepper
• handful of tortillas chips (optional)
Instructions
1. Preheat oven to 400 degrees.
2. Spray a dish with cooking spray that is big enough to lay the chicken out in a single layer. Season the chicken breasts with salt and pepper. Top with salsa.
3. Cut the onion and peppers into long strips. Place on top of the salsa.
4. Do not cover. Place in the oven for 30 minutes. Check to see if your chicken is almost ready. If it is top with the Mexican cheese and a few chips if using. Place back in oven until cheese is melted.
 
 
Quinoa Chicken Pesto Stuffed Peppers
 
Ingredients
• 6 red, orange, or yellow bell peppers
• 2 chicken breast, cooked and shredded (You could also use a whole rotisserie chicken.)
• 1 1⁄2 cups mozzarella cheese, divided and shredded
• 1 cup cooked quinoa
• 1 (6.25 oz) jar of pesto

          Instructions

Turn on broiler to high. Place bell peppers under broiler and broil from 5 minutes on each side until skin blisters and begins to turn black.
Remove peppers from oven, set aside. Preheat oven to 350 degrees.
In a medium size mixing bowl combine the shredded chicken with 1 cup shredded cheese, the pesto and the quinoa and toss to coat.
Once peppers are cool enough to handle, slice in half and remove membranes and seeds. Add a heaping 1/4 cup of the chicken mixture to each pepper and top with cheese.
Bake for 10 minutes. Serve immediately.
 
 
Almond Crusted Tilapia
 
Ingredients:
(serves 4)

• 1 C sliced or slivered almonds, divided in two parts
• 1/4 C ground flaxseed (or flour – any kind)
• 4 (6 oz) tilapia fillets
• 1/2 tsp. salt
• 2 Tbsp. olive oil (or 1 Tbsp. olive oil and 1 Tbsp. butter)
Instructions:
1. Finely chop almonds (or buy them pre-chopped) and combine half of them (1/2 C) with the ground flaxseed or flour in a shallow bowl.
2. Sprinkle fish evenly with salt; dredge in almond/flaxseed or flour mixture.
3. Add the olive oil (and butter, if using) to a large heavy skillet over medium heat; add fish and cook 4 minutes on each side or until golden brown. Remove fillets to a serving plate.
4. Add remaining 1/2 cup almonds to skillet and cook, stirring often, 1 minute or until golden brown. Remove almonds and sprinkle over fish. The almonds get really crunchy and toasty – so good!



 Butternut Squash, Arugula and Goat Cheese Pasta


Ingredients:

• 1 medium butternut squash, peeled, seeded and diced into 3/4-inch cubes
• 1 tablespoon vegetable oil (or any high-heat oil)
• salt and freshly-cracked black pepper
• 12 ounces whole wheat dried pasta
• 2 ounces goat cheese
• 2 big handfuls fresh baby arugula
• 1/3 cup toasted pine nuts

Directions:

Heat oven to 425°F.  Line a baking sheet with parchment paper (or mist it with cooking spray).
In a large mixing bowl, combine the butternut squash and oil, and toss until the squash is evenly coated.  Spread the squash out the prepared baking sheet in an even layer.  Bake for 20-25 minutes, flipping the squash at the halfway point then returning them to the oven, until the squash are cooked through and soft on the inside.  Remove and set aside.
While the squash is cooking, bring a large stockpot of generously-salted water to a boil.  Add the pasta and cook al dente, according to package instructions.  Once it reaches al dente, scoop out about 1 cup of the pasta water and set it aside for later.  Then drain the rest of the water and return the pasta to the stockpot.  Immediately add in the goat cheese along with 1/4 cup of the reserved pasta water, and toss until the cheese is completely melted and is evenly coating the pasta.  (If it seems too thick and you'd like a lighter "sauce", add in a few more tablespoons of the pasta water at a time until the cheese reaches your desired consistency.)  Add in the arugula, pine nuts and roasted butternut squash, and toss until combined.
Serve immediately, garnished with extra black pepper if desired
 
 
Spinach Parmesan Pasta

Ingredients:

8 oz uncooked pasta (we used whole wheat Capellini)
3 tablespoons butter
2 cloves garlic, minced
5-6 cups packed baby spinach
1/2 cup grated Parmesan cheese
Salt and freshly ground black pepper, to taste

Directions:

1. Add the pasta to a large pot of boiling salted water and cook until al dente. Drain the pasta, reserving 1/2 cup of the pasta water. Set pasta aside.
2. Using the same pot, melt the butter over medium heat. Add the garlic and cook for 2-3 minutes. Add in the pasta and spinach. Gently toss and cook until spinach leaves are wilted. If the pasta starts to dry out, add in some of the reserved pasta water. We usually add about 1/3 cup. Stir in 1/4 cup of the Parmesan cheese and toss until combined. Season with salt and freshly ground black pepper, to taste.
3. Pour pasta into a large bowl. Garnish with additional Parmesan cheese and serve immediately.
 
 
 
Spinach Quinoa Vegetarian Patty
Ingredients
• 2/3 cup spinach, cooked, squeezed dry, roughly chopped - you can use fresh spinach cooked 2 minutes in boiling water then squeezed dry or frozen spinach, defrost, squeezed dry
• 3 cups cooked Quinoa
• 2 eggs. size 6
• 1 cup Gluten Free Panko Crumbs
• 1-2 small brown onion, finely diced
• 1/2 cup grated cheese, if desired - optionnal
 
Instructions
1. On a board using a sharp knife roughly chop the cooked and dried spinach leaves.
2. Set aside into a large mixing bowl. Add the diced onions, eggs, panko crumbs, cooked quinoa.
3. Combine until it comes together and it forms a sticky mixture that you can easily shape into patties with your hands. If desired, combine grated cheese but the recipe will work without cheese too. If it does not hold well together (too moist) add slightly more panko crumbs, 1 tablespoon at a time until it gets to a consistency that is easy to shape into patties.
4. Prepare a plate or tray covered with baking paper.
5. Shape the patties with your hands and place them on the tray. Repeat until no more batter left.
6. Store in the fridge to firm up - about 15-30 minutes.
7. Preheat oven to 180 C.
8. Bake the patties 15-25 minutes or until crispy and golden.
9. Serve as a topping for salads, as burgers patties or simply as an healthy appetizer with veggie dips.
10. Rewarm well in the microwave but it gets softer. You can also enjoy those patties cold and add them into kids lunchboxes.
11. This recipe makes about 25 small patties.
 
 
Cheesy Portabella Pizza
 
Ingredients
1. 4 portabella mushrooms, stems pulled out
2. 1/2 cup reduced fat Mozzarella
3. 2 oz Cabot extra sharp light Cheddar, shredded
4. 2 Tbsp Parmesan Cheese
5. 1/2 cup your favorite tomato sauce
6. 1/2 tsp olive oil
7. 1/2 tsp oregano
8. 1/2 tsp garlic powder
Instructions
1. Heat oven to 400* lay out a sheet of tin foil in a pan with sides (so juices don’t leak) then spread olive oil around on the tin foil (just enough so the caps don’t stick)
2. Spoon about 2 Tbsp tomato sauce into each cap, sprinkle with Mozzarella, then Parmesan, then Cheddar, then spices
3. Bake 25 minutes until cheese is melty
 
 
Sweet Potato Black Bean Chili
 
Ingredients
CHILI
• 1 medium yellow or white onion, diced ( + coconut or olive oil)
• 3 medium sweet potatoes, scrubbed clean + chopped into bite sized pieces (organic when possible | ~4 cups)
• 1 16-ounce jar salsa (chunky is best)
• 1 15-ounce can black beans (with salt | if unsalted, add more salt), slightly drained
• 2 cups vegetable stock + 2 cups water
OPTIONAL SPICES:
• 1 Tbsp Chili Powder
• 2 tsp ground cumin
• 1/2 tsp ground cinnamon
• 1/2 tsp chipotle powder
• 1-2 tsp hot sauce
FOR SERVING
• Fresh Cilantro
• Chopped Red Onion
• Guac / Avocado
Instructions
1. In a large pot over medium heat, sweat onions in 1 Tbsp oil and season with a healthy pinch each salt and pepper. Stir and continue cooking on medium heat until translucent and soft.
2. Add sweet potato and any desired spices at this time (I went for chili, cinnamon, cumin and chipotle powder - all are optional). Cook for 3 minutes, then add salsa, water and vegetable stock.
3. Bring mixture to a low boil on medium high heat and then lower heat to medium-low and simmer. Add black beans, cover and cook for at least 20 minutes more, preferably 30 - or until the sweet potatoes are fork tender and the soup and thickened. This soup is at its best when prepared the night before or allowed to rest for a few hours so the flavor marries with the vegetables and beans.
4. Serve with fresh cilantro, onion, avocado and lime juice. Chips make an excellent spoon. 
 
 
 
 Brown Sugar Glazed Salmon
 
Ingredients Serves 4

1⁄4 cup light brown sugar, packed

2 tbsp dijon mustard,

4 (6 oz each) boneless salmon fillet,

1 salt, to taste

1 ground black pepper, to taste Directions                                     Set oven rack about 6 inches away from the heat source, then preheat broiler. Grease a broiler pan with cooking spray. Whisk together brown sugar and dijon mustard in a small bowl. Season salmon with salt and pepper and place on prepared broiler pan. Spoon brown sugar and dijon mustard mixture evenly on top of salmon fillets. Cook until the salmon flakes easily with a fork, about 10 to 15 minutes. Spicy Shrimp with Chilies and Garlic Ingredients: 1 1/2 pounds peeled and deveined medium shrimp kosher salt and freshly ground black pepper 1 tbsp extra-virgin olive oil 3 to 4 dried chilies, roughly chopped 5 garlic cloves, crushed juice of 1 lemon 3 tbsp chopped fresh parsley Directions: Season the shrimp with salt and pepper to taste. Heat a large nonstick skillet over medium heat. Add 1/2 tbsp of the oil to the pan and half of the chilies and cook 1 to 2 minutes. Increase the heat to medium-high, when hot add half of the shrimp. Cook undisturbed for about 1 1/2 minutes. Turn the shrimp over and cook until opaque throughout, about 1 minute. Transfer to a plate. Add the remaining 1/2 tablespoon of oil and remaining chilies; cook 1 to 2 minutes. Add the remaining shrimp to the pan and cook, undisturbed, for about 1 1/2 minutes. Turn the shrimp over, add the garlic, and cook until the shrimp is opaque throughout, about 1 minute. Return the first batch of shrimp to the skillet, mix well so that the garlic is evenly incorporated and remove the pan from the heat. Squeeze the lemon juice over the shrimp. Add the parsley and toss well. Serve with crusty whole wheat bread and a salad. Tuscan Baked Fish Ingredients 1 tbsp olive oil 1 Large onion, diced 1 can diced tomatoes with oregano and basil (or add your own herbs) 4 boneless, skinless fish filets- cod, tilapia, or another flaky white fish- about 6-8g each 2 tbsp capers, drained salt and pepper, to taste Instructions   Preheat oven to 375 degrees. In a large, oven proof pan, heat olive oil until shimmery on medium high. Add in diced onion, cook about 8 minutes, until soft and slightly browned. Add diced tomatoes, herbs (if you aren't using herbed diced tomatoes add some basil and oregano- about 2 tsp each), and capers. Stir around and let reduce slightly, about five minutes. Add fish to pan. Pop in oven and bake about 15 minutes- until fish is flaky and white. This cooking time depends on the size of your filets and your oven- check after 8 minutes, and then again after 12