25 Healthy and Delicious Supper Recipes: A Culinary Adventure

Intro

In our fast-paced lives, finding time to prepare a healthy and delicious supper can be a challenge. However, with a little planning and creativity, you can enjoy nourishing meals that tantalize your taste buds. In this blog, we'll explore 25 supper recipes that are both nutritious and mouthwatering. Each recipe includes a step-by-step guide, nutritional information, and vegetarian alternatives, ensuring that there's something for everyone.

1. Lemon Herb Grilled Chicken: This zesty and flavorful grilled chicken recipe is perfect for a light yet satisfying supper. Marinated in a blend of lemon juice, herbs, and spices, it's a delightful dish to relish.

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 lemons
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. Squeeze the juice from one lemon and combine it with olive oil, garlic, thyme, salt, and pepper in a bowl.
3. Place the chicken breasts in the marinade and let them sit for 15-20 minutes.
4. Grill the chicken for about 6-8 minutes per side until cooked through.
5. Squeeze fresh lemon juice over the grilled chicken before serving.

Nutritional Information (per serving): Calories: 220 | Protein: 26g | Carbohydrates: 3g | Fat: 12g | Fiber: 1g

Vegetarian Alternative: Substitute chicken with tofu or tempeh, marinated in the same lemon herb mixture.

2. Mediterranean Quinoa Salad: This vibrant and wholesome salad is packed with Mediterranean flavors, making it a perfect supper option for warm summer evenings.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup feta cheese, crumbled
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
2. In a separate small bowl, whisk together olive oil, lemon juice, parsley, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss gently to combine.
4. Allow the salad to sit for 10-15 minutes to let the flavors meld before serving.

Nutritional Information (per serving): Calories: 230 | Protein: 7g | Carbohydrates: 23g | Fat: 13g | Fiber: 4g

Vegetarian Alternative: Omit the feta cheese or replace it with a plant-based alternative like vegan feta or tofu feta.

3. Lentil and Vegetable Curry: This hearty and flavorful curry is a vegetarian delight, featuring protein-rich lentils and a medley of vibrant vegetables.

Ingredients:

• 1 cup dried red lentils, rinsed and drained
• 1 tablespoon vegetable oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 carrots, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1/2 teaspoon chili powder (optional, for heat)
• Salt and pepper to taste
• Fresh cilantro (for garnish)

1. Rinse the red lentils under cold water and set them aside.
2. In a large pot, heat a tablespoon of oil over medium heat.
3. Add the diced onion and minced garlic to the pot and sauté until fragrant and translucent.
4. Add the diced carrot, bell pepper, and zucchini to the pot and cook for another 5 minutes, until slightly softened.
5. Stir in the curry powder and ground cumin, coating the vegetables evenly.
6. Add the diced tomatoes (with their juices) and coconut milk to the pot, followed by the rinsed red lentils.
7. Stir well, bring the mixture to a boil, then reduce the heat to low and cover the pot.
8. Simmer for about 25-30 minutes, or until the lentils are tender and the flavors have melded together.
9. Season with salt and pepper to taste.
10. Serve the lentil and vegetable curry over cooked rice or with naan bread.

Nutritional Information (per serving): Calories: 310 | Protein: 13g | Carbohydrates: 42g | Fat: 11g | Fiber: 12g

Non-Vegetarian Alternative: For a non-vegetarian twist, add diced chicken or shrimp to the curry during the cooking process.

4. Baked Salmon with Roasted Vegetables: This elegant and nutritious dish combines succulent salmon fillets with a colorful assortment of roasted vegetables, creating a wholesome and satisfying supper option.

Ingredients:

• 2 salmon fillets
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried Italian herbs
• Salt and pepper to taste
• Fresh lemon wedges (for serving)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Place the salmon fillets in the center of the prepared baking sheet.
3. In a mixing bowl, toss the sliced zucchini, red bell pepper, yellow bell pepper, and red onion with olive oil, minced garlic, dried Italian herbs, salt, and pepper.
4. Spread the seasoned vegetables around the salmon fillets on the baking sheet.
5. Bake in the preheated oven for approximately 15-20 minutes, or until the salmon is cooked through and the vegetables are tender and slightly caramelized.
6. Remove from the oven and squeeze fresh lemon juice over the salmon before serving.

Nutritional Information (per serving): Calories: 320 | Protein: 26g | Carbohydrates: 10g | Fat: 20g | Fiber: 3g

Vegetarian Alternative: Replace the salmon with a thick slice of marinated tofu or a plant-based alternative such as tempeh or seitan. Adjust the cooking time accordingly.

5. Veggie Stir-Fry with Tofu: This colorful and nutritious stir-fry is loaded with fresh vegetables and protein-packed tofu, making it a satisfying vegetarian option.

Ingredients:

• 1 block of firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 2 carrots, sliced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons hoisin sauce
• Salt and pepper to taste
• Cooked rice or noodles (for serving)

Instructions:

1. In a bowl, combine soy sauce, sesame oil, and cornstarch. Add tofu cubes and gently toss to coat. Let it marinate for 10-15 minutes.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add marinated tofu and cook until golden brown on all sides. Remove tofu from the skillet and set aside.
4. In the same skillet, add garlic and ginger. Sauté for 1 minute until fragrant.
5. Add bell peppers, broccoli, snap peas, and carrots. Stir-fry for 5-6 minutes until vegetables are crisp-tender.
6. Return the tofu to the skillet and stir in hoisin sauce. Cook for an additional 2 minutes.
7. Season with salt and pepper to taste.
8. Serve the veggie stir-fry over cooked rice or noodles.

Nutritional Information (per serving): Calories: 280 | Protein: 14g | Carbohydrates: 35g | Fat: 10g | Fiber: 6g

6. Caprese Stuffed Portobello Mushrooms: These stuffed portobello mushrooms are a delightful vegetarian option, combining the classic flavors of Caprese salad in a hearty and satisfying dish.

Ingredients:

• 4 large portobello mushrooms, stems removed
• 1 tablespoon balsamic vinegar
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 4 slices mozzarella cheese
• 4 slices ripe tomato
• Fresh basil leaves
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a small bowl, whisk together balsamic vinegar, olive oil, minced garlic, salt, and pepper.
3. Brush the mixture over both sides of the portobello mushrooms.
4. Place the mushrooms on the prepared baking sheet and bake for 10 minutes.
5. Remove the mushrooms from the oven and top each with a slice of mozzarella cheese, a slice of tomato, and fresh basil leaves.
6. Return the mushrooms to the oven and bake for an additional 5-7 minutes, or until the cheese is melted and bubbly.
7. Serve the Caprese stuffed portobello mushrooms as a main dish or alongside a fresh salad.

Nutritional Information (per serving): Calories: 150 | Protein: 8g | Carbohydrates: 7g | Fat: 11g | Fiber: 2g

Non-Vegetarian Alternative: Add cooked and crumbled bacon on top of the cheese before baking for a twist.

7. Shrimp and Vegetable Stir-Fry: This quick and flavorful stir-fry combines succulent shrimp with an array of colorful vegetables, making it a healthy and delicious supper option.

Ingredients:

• 1 lb (450g) shrimp, peeled and deveined
• 2 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 3 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snow peas
• 1 cup broccoli florets
• 1 cup sliced mushrooms
• Chopped green onions (for garnish)
• Cooked rice or noodles (for serving)

Instructions:

1. In a small bowl, whisk together soy sauce, sesame oil, honey, garlic, ginger, and cornstarch to make the sauce. Set aside.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add the shrimp to the skillet and cook for 2-3 minutes until they turn pink and opaque. Remove the shrimp from the skillet and set aside.
4. In the same skillet, add the sliced bell peppers, snap peas, broccoli florets, and sliced carrots. Stir-fry for 5-6 minutes until the vegetables are crisp-tender.
5. Return the shrimp to the skillet and pour the sauce over the shrimp and vegetables. Stir well to coat everything in the sauce.
6. Cook for an additional 2-3 minutes until the sauce has thickened and coats the shrimp and vegetables.
7. Serve the shrimp and vegetable stir-fry over cooked rice or noodles.

Nutritional Information (per serving): Calories: 280 | Protein: 22g | Carbohydrates: 30g | Fat: 8g | Fiber: 5g

Vegetarian Alternative: Substitute the shrimp with tofu or tempeh. Press and cube the tofu or tempeh, then follow the same instructions, stir-frying until the tofu or tempeh is cooked through.

8. Herb-Crusted Rack of Lamb: This elegant and flavorful dish showcases a succulent rack of lamb coated in a delicious herb crust.

Ingredients:

• 1 rack of lamb (8 chops)

• 2 tablespoons Dijon mustard
• 2 tablespoons fresh rosemary, finely chopped
• 2 tablespoons fresh thyme, finely chopped
• 2 cloves garlic, minced
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Season the rack of lamb with salt and pepper.
3. In a small bowl, combine the Dijon mustard, minced garlic, chopped rosemary, chopped thyme, salt, and pepper.
4. Heat the olive oil in an ovenproof skillet over high heat.
5. Sear the rack of lamb, fat side down, for about 2-3 minutes until it develops a golden brown crust.
6. Remove the skillet from the heat and brush the herb mixture over the top and sides of the lamb rack.
7. Place the skillet with the lamb rack in the preheated oven and roast for 15-20 minutes for medium-rare or until desired doneness.
8. Remove the lamb from the oven and let it rest for 5 minutes before slicing into chops.
9. Serve the herb-crusted rack of lamb with your choice of side dishes.

Nutritional Information (per serving): Calories: 480 Protein: 39g Carbohydrates: 1g Fat: 35g

9. Chickpea Coconut Curry: This fragrant and creamy chickpea coconut curry is a comforting and flavorful vegetarian option that will leave you satisfied.

Ingredients:

• 1 tablespoon coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 tablespoons curry powder
• 1 can (15 oz) diced tomatoes
• 1 can (15 oz) coconut milk
• 2 cans (15 oz each) chickpeas, rinsed and drained
• 2 cups spinach leaves
• Salt and pepper to taste
• Cooked basmati rice (for serving)
• Fresh cilantro (for garnish)

Instructions:

1. In a large skillet or pot, heat coconut oil over medium heat.
2. Add diced onion, minced garlic, and grated ginger. Sauté until the onion becomes translucent and fragrant.
3. Stir in the curry powder and cook for 1 minute to toast the spices.
4. Add the diced tomatoes (with their juices) and coconut milk to the skillet. Stir well to combine.
5. Bring the mixture to a simmer, then add the chickpeas.
6. Cook for about 15-20 minutes, allowing the flavors to meld together.
7. Add the spinach leaves and cook until wilted.
8. Season with salt and pepper to taste.
9. Serve the chickpea coconut curry over cooked basmati rice and garnish with fresh cilantro.

Nutritional Information (per serving): Calories: 380 | Protein: 13g | Carbohydrates: 49g | Fat: 16g | Fiber: 11g

Non-Vegetarian Alternative: Add cooked and cubed chicken or shrimp to the curry during the cooking process.

10. Teriyaki Vegetable Stir-Fry: This colorful and flavorful stir-fry features a medley of fresh vegetables and sweet, bold flavours that's sure to tantalize your pallet!

Ingredients:

• 2 tablespoons vegetable oil
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 cup sliced carrots
• 1 cup sugar snap peas
• 1 cup sliced mushrooms
• 1/4 cup low-sodium soy sauce
• 2 tablespoons honey or maple syrup
• 1 tablespoon rice vinegar
• 1 tablespoon cornstarch
• 1/4 cup water
• Sesame seeds (for garnish)
• Cooked rice or noodles (for serving)

Instructions:

1. In a small bowl, whisk together soy sauce, water, honey, rice vinegar, ginger, garlic, and cornstarch to make the teriyaki sauce. Set aside.
2. Heat vegetable oil in a large skillet or wok over medium-high heat.
3. Add the sliced bell peppers, broccoli florets, snap peas, sliced carrots, and sliced mushrooms to the skillet. Stir-fry for 5-6 minutes until the vegetables are crisp-tender.
4. Push the vegetables to one side of the skillet and add the teriyaki sauce to the empty space. Let it simmer for 1-2 minutes until the sauce thickens slightly.
5. Toss the vegetables in the teriyaki sauce until well coated.
6. Remove from heat and sprinkle sesame seeds on top for garnish.
7. Serve the teriyaki vegetable stir-fry over cooked rice or noodles.

Nutritional Information (per serving): Calories: 220 | Protein: 7g | Carbohydrates: 35g | Fat: 6g | Fiber: 6g

Vegetarian Alternative: Add cubed tofu or tempeh to the stir-fry for added protein.

Ingredients:

• 2 boneless, skinless chicken breasts
• 4 slices fresh mozzarella cheese
• 1 cup cherry tomatoes, halved
• Fresh basil leaves
• Salt and pepper to taste
• 1 tablespoon olive oil
• Balsamic glaze (optional, for drizzling)

Instructions:

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. Butterfly the chicken breasts by making a horizontal cut in the thickest part, being careful not to cut all the way through. Open the chicken breasts like a book.
3. Season the inside of the chicken breasts with salt and pepper.
4. Layer the fresh mozzarella slices, cherry tomatoes, and basil leaves on one side of each chicken breast.
5. Fold the other side of the chicken breast over the filling, securing it with toothpicks if necessary.
6. Heat olive oil in an oven-safe skillet over medium-high heat.
7. Sear the stuffed chicken breasts for 2-3 minutes on each side until browned.
8. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
9. Remove from the oven and let the chicken rest for a few minutes before serving.
10. Drizzle with balsamic glaze, if desired, before serving.

Nutritional Information (per serving): Calories: 320 | Protein: 35g | Carbohydrates: 6g | Fat: 17g | Fiber: 1g

Vegetarian Alternative: Replace the chicken breasts with large portobello mushroom caps and stuff them with the mozzarella, cherry tomatoes, and basil. Bake until the mushrooms are tender and the cheese is melted.

16. Grilled Steak with Chimichurri Sauce: This mouthwatering grilled steak is paired with a vibrant and zesty chimichurri sauce, adding a burst of flavor to every bite.

•  

  2 ribeye or sirloin steaks (8-10 ounces each)
• Salt and pepper to taste
• 1 tablespoon olive oil

For the Chimichurri Sauce:

• 1 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 3 cloves garlic, minced
• 2 tablespoons red wine vinegar
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)
• 1/2 cup olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the grill to high heat.
2. Season the steaks with salt, pepper, and olive oil, ensuring they are well coated.
3. In a small bowl, combine the chopped parsley, chopped cilantro, minced garlic, red wine vinegar, lemon juice, dried oregano, red pepper flakes (if using), salt, and pepper.
4. Gradually whisk in the olive oil until the sauce is well combined. Adjust the seasoning to taste.
5. Grill the steaks to the desired level of doneness, typically 4-6 minutes per side for medium-rare.
6. Remove the steaks from the grill and let them rest for a few minutes.
7. Slice the steaks against the grain and serve them with a generous drizzle of chimichurri sauce.

Nutritional Information (per serving): Calories: 560 Protein: 45g Carbohydrates: 2g Fat: 42g

17. Teriyaki Salmon with Roasted Vegetables: This flavorful and nutritious dish features succulent teriyaki-glazed salmon fillets served with a side of roasted vegetables.

Ingredients:

• 2 salmon fillets
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 tablespoon cornstarch
• Salt and pepper to taste
• 2 cups mixed vegetables (such as broccoli florets, carrots, and bell peppers)
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, grated ginger, minced garlic, cornstarch, salt, and pepper to make the teriyaki glaze.
3. Place the salmon fillets on the prepared baking sheet. Brush the tops of the fillets with the teriyaki glaze.
4. Arrange the mixed vegetables around the salmon on the baking sheet. Drizzle the vegetables with olive oil and sprinkle with salt and pepper.
5. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked to your desired doneness and the vegetables are tender.
6. Remove from the oven and brush the salmon with more teriyaki glaze.
7. Serve the teriyaki salmon alongside the roasted vegetables.

Nutritional Information (per serving): Calories: 350 | Protein: 25g | Carbohydrates: 30g | Fat: 15g | Fiber: 4g

Vegetarian Alternative: Replace the salmon with tofu or tempeh. Marinate the tofu or tempeh in the teriyaki glaze for 30 minutes before baking.

18. Spinach and Feta Stuffed Portobello Mushrooms: These hearty and flavorful stuffed mushrooms are filled with a delicious mixture of spinach, feta cheese, breadcrumbs, and herbs.

Ingredients:

• 4 large Portobello mushrooms, stems removed
• 2 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup breadcrumbs
• 2 tablespoons grated Parmesan cheese
• 1 tablespoon chopped fresh herbs (such as basil or parsley)
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a bowl, combine the chopped spinach, feta cheese, breadcrumbs, Parmesan cheese, chopped herbs, minced garlic, olive oil, salt, and pepper.
3. Place the Portobello mushrooms on the prepared baking sheet, gill side up.
4. Divide the spinach and feta mixture evenly among the mushrooms, pressing it gently into the caps.
5. Bake in the preheated oven for 20-25 minutes, or until the mushrooms are tender and the filling is golden and slightly crispy.
6. Remove from the oven and let the mushrooms cool slightly before serving.

Nutritional Information (per serving): Calories: 180 | Protein: 8g | Carbohydrates: 13g | Fat: 12g | Fiber: 3g

Non-Vegetarian Alternative: Add cooked and crumbled bacon or diced cooked chicken to the spinach and feta mixture.

19. Sweet Potato and Black Bean Enchiladas: These delicious and satisfying enchiladas are filled with a flavorful mixture of roasted sweet potatoes, black beans, corn, and spices, topped with enchilada sauce and cheese.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1/2 cup diced red onion
• 1 cup enchilada sauce
• 8 small tortillas
• 1 cup shredded cheese (such as cheddar or Mexican blend)
• Fresh cilantro (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a bowl, toss the diced sweet potatoes with olive oil, chili powder, cumin, salt, and pepper until evenly coated.
3. Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet. Roast for 20-25 minutes, or until the sweet potatoes are tender and slightly caramelized.
4. In a separate bowl, combine the roasted sweet potatoes, black beans, corn, and diced red onion. Mix well.
5. Pour half of the enchilada sauce into the bottom of a baking dish.
6. Warm the tortillas in the microwave or on a stovetop skillet to make them more pliable.
7. Spoon the sweet potato and black bean mixture onto each tortilla, roll them up, and place them seam-side down in the baking dish.
8. Pour the remaining enchilada sauce over the rolled tortillas, covering them evenly.
9. Sprinkle the shredded cheese over the top.
10. Cover the baking dish with foil and bake in the preheated oven for 20 minutes.
11. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
12. Garnish with fresh cilantro before serving.

Nutritional Information (per serving): Calories: 350 | Protein: 12g | Carbohydrates: 55g | Fat: 11g | Fiber: 10g

Vegetarian Alternative: Omit the cheese or use a vegan cheese alternative to make it vegan-friendly.

20. Shrimp Stir-Fry with Vegetables: This quick and easy stir-fry combines succulent shrimp, colorful vegetables, and a flavorful sauce for a healthy and satisfying supper option.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon hoisin sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 cup snow peas
• 1 cup broccoli florets
• 1 cup sliced mushrooms
• 2 green onions, chopped
• Cooked rice or noodles (for serving)

Instructions:

1. In a bowl, whisk together soy sauce, oyster sauce, hoisin sauce, and cornstarch to make the sauce. Set aside.
2. Heat vegetable oil in a wok or large skillet over high heat.
3. Add the minced garlic and grated ginger to the hot oil and stir-fry for 30 seconds until fragrant.
4. Add the shrimp to the wok and stir-fry for 2-3 minutes until they turn pink and are cooked through. Remove the shrimp from the wok and set aside.
5. In the same wok, add the sliced bell peppers, snow peas, broccoli florets, and sliced mushrooms. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.
6. Return the cooked shrimp to the wok and pour the sauce over the shrimp and vegetables. Stir well to coat everything in the sauce.
7. Cook for an additional 1-2 minutes until the sauce thickens and coats the shrimp and vegetables.
8. Remove from heat and garnish with chopped green onions.
9. Serve the shrimp stir-fry over cooked rice or noodles.

Nutritional Information (per serving): Calories: 280 | Protein: 25g | Carbohydrates: 22g | Fat: 10g | Fiber: 4g

21. Spinach and Ricotta Stuffed Chicken Breast: This elegant and flavorful dish features tender chicken breasts stuffed with a mixture of spinach, ricotta cheese, garlic, and herbs, then baked to perfection.

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1/2 cup ricotta cheese
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh herbs (such as basil or parsley)
• Salt and pepper to taste
• 1 tablespoon olive oil
• Lemon wedges (for serving)

Instructions:

1. Preheat the oven to 375°F (190°C) and line a baking dish with parchment paper.
2. In a bowl, combine the chopped spinach, ricotta cheese, minced garlic, chopped herbs, salt, and pepper. Mix well.
3. Butterfly the chicken breasts by making a horizontal cut in the thickest part, being careful not to cut all the way through. Open the chicken breasts like a book.
4. Season the inside of the chicken breasts with salt and pepper.
5. Spoon the spinach and ricotta mixture onto one side of each chicken breast. Fold the other side over the filling, securing it with toothpicks if necessary.
6. Heat olive oil in an oven-safe skillet over medium-high heat.
7. Sear the stuffed chicken breasts for 2-3 minutes on each side until browned.
8. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through and the filling is heated and melty.
9. Remove from the oven and let the chicken rest for a few minutes before serving.
10. Serve the stuffed chicken breasts with lemon wedges for squeezing over the top.

Nutritional Information (per serving): Calories: 320 | Protein: 38g | Carbohydrates: 6g | Fat: 15g | Fiber: 2g

22. Lentil and Vegetable Curry: This hearty and flavorful curry is packed with protein-rich lentils and a medley of vegetables, simmered in a fragrant blend of spices. Serve it over steamed rice or with naan bread for a satisfying meal.

Ingredients:

• 1 cup dried lentils, rinsed and drained
• 1 tablespoon vegetable oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 carrots, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1/2 teaspoon chili powder (optional, for heat)
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. In a large pot, heat the vegetable oil over medium heat. Add the diced onion, minced garlic, and grated ginger. Sauté for 2-3 minutes until the onions are translucent and fragrant.
2. Add the diced carrots, bell pepper, and zucchini to the pot. Cook for 5 minutes until the vegetables start to soften.
3. Stir in the curry powder, turmeric, cumin, and chili powder (if using). Cook for 1 minute to toast the spices and release their flavors.
4. Add the lentils, diced tomatoes (with their juices), and coconut milk to the pot. Season with salt and pepper.
5. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes until the lentils are tender and the flavors have melded together.
6. Adjust the seasoning to taste, adding more salt, pepper, or spices if desired.
7. Serve the lentil and vegetable curry over steamed rice or with naan bread. Garnish with fresh cilantro.

Nutritional Information (per serving): Calories: 320 | Protein: 14g | Carbohydrates: 40g | Fat: 12g | Fiber: 12g

Vegetarian Alternative: This recipe is already vegetarian.

23. Quinoa Stuffed Bell Peppers: These colorful bell peppers are stuffed with a delicious mixture of quinoa, black beans, corn, and spices, making them a nutritious and satisfying supper option.

Ingredients:

• 4 bell peppers (any color), tops removed and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Shredded cheese (optional, for topping)
• Fresh cilantro (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C) and lightly grease a baking dish.
2. In a large mixing bowl, combine cooked quinoa, black beans, corn, diced onion, minced garlic, chili powder, cumin, salt, and pepper.
3. Stuff each bell pepper with the quinoa mixture and place them in the prepared baking dish.
4. If desired, sprinkle shredded cheese on top of each stuffed pepper.
5. Cover the dish with foil and bake for 25 minutes.
6. Remove the foil and continue baking for an additional 10-15 minutes, or until the bell peppers are tender and the filling is heated through.
7. Garnish with fresh cilantro before serving.

Nutritional Information (per serving): Calories: 300 | Protein: 12g | Carbohydrates: 55g | Fat: 4g | Fiber: 12g

Vegetarian Alternative: This recipe is already vegetarian.

24. Greek Chickpea Salad: This refreshing and nutritious salad is packed with Mediterranean flavors. It features chickpeas, cucumber, tomatoes, red onion, feta cheese, and a tangy lemon-herb dressing.

Ingredients:

• 2 cans (15 oz each) chickpeas, rinsed and drained
• 1 English cucumber, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, crumbled feta cheese, and chopped fresh parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper to make the dressing.
3. Pour the dressing over the chickpea mixture and toss well to coat all the ingredients.
4. Taste and adjust the seasoning if needed.
5. Allow the salad to sit at room temperature for 15-20 minutes to let the flavors meld together.
6. Serve the Greek chickpea salad as a light and refreshing supper option.

Nutritional Information (per serving): Calories: 320 | Protein: 14g | Carbohydrates: 38g | Fat: 14g | Fiber: 10g

Vegetarian Alternative: This recipe is already vegetarian.

25. Quinoa Salad with Roasted Vegetables:

This vibrant and nutritious quinoa salad features a medley of roasted vegetables and a tangy lemon dressing. It's packed with flavor and makes for a satisfying and healthy supper option.

Ingredients:

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 small eggplant, diced
• 1 zucchini, diced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped red onion
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and pepper to taste
• Fresh basil leaves (for garnish)

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a fine-mesh sieve, rinse the quinoa under cold water. In a saucepan, bring the water or vegetable broth to a boil, then add the rinsed quinoa. Reduce the heat to low, cover, and simmer for 15-20 minutes until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and set aside to cool.
3. Place the diced eggplant, diced zucchini, and sliced bell peppers on a baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat. Roast the vegetables in the preheated oven for 20-25 minutes until they are tender and slightly browned.
4. In a small bowl, whisk together the lemon juice, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
5. In a large mixing bowl, combine the cooked quinoa, roasted vegetables, halved cherry tomatoes, chopped red onion, and the prepared dressing. Toss well to combine all the ingredients and coat them with the dressing.
6. Taste and adjust the seasoning if needed.
7. Transfer the quinoa salad to a serving dish and garnish with fresh basil leaves.
8. Serve the quinoa salad with roasted vegetables as a delicious and nutritious supper option.

Nutritional Information (per serving): Calories: 280 Protein: 7g Carbohydrates: 41g Fat: 10g Fiber: 7g

Vegetarian Alternative: This recipe is already vegetarian.

There you have it! I hope you enjoy these delicious recipes as much as we did making them. Be sure to share your culinary adventure and let us know in the comments which ones were your favourites!

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