Healthy white meat dinner
Healthy white meat dinner
Here's a streamlined recipe for a quick lemon garlic chicken breast that's perfect for a healthy meal. This version cuts down on prep and cooking time, making it ideal for busy days.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon (juice and zest)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
Prep the Chicken:Pound the chicken breasts to an even thickness if needed. This ensures even cooking.
Marinate the Chicken:In a small bowl, mix together the olive oil, minced garlic, lemon juice, lemon zest, dried oregano, dried thyme, salt, and pepper. Place the chicken breasts in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, making sure each piece is well-coated. Let it marinate for 5-10 minutes while you prepare the skillet. Cook the Chicken: Heat a large skillet over medium-high heat. Add a bit of olive oil to the skillet if needed. Remove the chicken from the marinade, letting any excess drip off. Discard the remaining marinade. Place the chicken breasts in the hot skillet. Cook for 3-4 minutes on each side, or until the chicken is golden brown and cooked through (internal temperature should reach 165°F/75°C).
Serve: Remove the chicken from the skillet and let it rest for a couple of minutes before slicing. Garnish with fresh parsley and serve with your favorite quick sides, such as steamed vegetables, a side salad, or instant rice.
Tips: For extra flavor, you can add a splash of white wine to the skillet while the chicken is cooking. If you prefer baking, you can bake the marinated chicken in a preheated oven at 375°F (190°C) for about 15 minutes, or until fully cooked.
Enjoy your quick and delicious lemon garlic chicken breast!
Quick and Easy Lemon Garlic Tilapia
Here's a recipe for a quick and delicious lemon garlic tilapia that pairs perfectly with a simple side. This dish is light, flavorful, and can be prepared in under 20 minutes
Ingredients:
- 4 tilapia fillets
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 lemon (juice and zest)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
Prep the Tilapia:Pat the tilapia fillets dry with paper towels and season both sides with salt and pepper.
Make the Marinade:In a small bowl, mix together the olive oil, minced garlic, lemon juice, lemon zest, dried oregano, and dried thyme.
Marinate the Fish:Brush the tilapia fillets with the marinade mixture on both sides. Let them sit for about 5 minutes while you prepare the skillet.
Cook the Tilapia:Heat a large skillet over medium-high heat. Add a bit of olive oil to the skillet if needed.Place the marinated tilapia fillets in the hot skillet. Cook for 3-4 minutes on each side, or until the fish is golden brown and flakes easily with a fork.
Serve:Remove the tilapia from the skillet and let it rest for a minute.Garnish with fresh parsley and serve with quick sides like steamed vegetables, a side salad, or couscous.
Tips:
Tilapia cooks quickly, so keep an eye on it to avoid overcooking.If you prefer baking, you can bake the marinated tilapia in a preheated oven at 375°F (190°C) for about 10-12 minutes, or until the fish flakes easily with a fork.
Quick Side Dish: Garlic Butter Asparagus
Ingredients:
1 bunch asparagus, trimmed 2 tablespoons butter 2 cloves garlic, minced Salt and pepper to taste Lemon wedges for serving (optional)
Instructions:
Prep the Asparagus:Wash and trim the asparagus.Cook the Asparagus:In a large skillet, melt the butter over medium heat. Add the minced garlic and cook for about 1 minute until fragrant.Add the asparagus to the skillet and toss to coat in the garlic butter. Cook for 5-7 minutes, stirring occasionally, until the asparagus is tender but still crisp. Serve:Season with salt and pepper to taste.Serve with lemon wedges for an extra burst of flavor if desired.
Putting It All Together
Plate the lemon garlic tilapia alongside the garlic butter asparagus.Garnish the tilapia with fresh parsley and a wedge of lemon.Enjoy your quick, healthy, and delicious dinner!
This meal is not only easy to prepare but also packed with flavor and nutrition, making it perfect for a weeknight dinner.
Quick and Easy Honey Garlic Pork Chops
Here's a simple and delicious recipe for honey garlic pork chops that you can whip up in no time. This dish is flavorful, tender, and perfect for a quick weeknight dinner.
Ingredients:
- 4 boneless pork chops
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1/4 cup honey
- 1/4 cup soy sauce
- 2 tablespoons apple cider vinegar or rice vinegar
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
Prep the Pork Chops: Pat the pork chops dry with paper towels and season both sides with salt and pepper.
Make the Sauce: In a small bowl, whisk together the minced garlic, honey, soy sauce, and apple cider vinegar.
Cook the Pork Chops: Heat olive oil in a large skillet over medium-high heat. Add the pork chops and cook for 3-4 minutes on each side, or until they are golden brown and cooked through (internal temperature should reach 145°F/63°C). Remove the pork chops from the skillet and set aside.
Make the Honey Garlic Sauce: In the same skillet, add the honey garlic sauce mixture. Bring to a simmer and cook for 2-3 minutes, stirring frequently, until the sauce has thickened slightly.
Combine and Serve: Return the pork chops to the skillet, coating them in the sauce. Let them cook for another 1-2 minutes, ensuring they are well-coated and heated through. Remove from heat and let rest for a minute. Garnish with fresh parsley if desired and serve with your favorite quick side dishes, such as steamed vegetables, mashed potatoes, or a side salad
Quick Side Dish: Steamed Broccoli
Ingredients:
- 1 head of broccoli, cut into florets
- 2 tablespoons butter
- Salt and pepper to taste
- Lemon wedges for serving (optional)
Instructions:
Prep the Broccoli: Wash and cut the broccoli into florets.
Steam the Broccoli: Bring a pot of water to a boil and place a steamer basket over the water. Add the broccoli florets to the steamer basket. Cover and steam for 5-7 minutes, or until the broccoli is tender but still crisp.
Serve: Toss the steamed broccoli with butter and season with salt and pepper to taste. Serve with lemon wedges for an extra burst of flavor if desired.
Putting It All Together
- Plate the honey garlic pork chops alongside the steamed broccoli.
- Garnish the pork chops with fresh parsley and a drizzle of the remaining sauce from the skillet.
- Enjoy your quick, easy, and delicious dinner!
This meal is not only easy to prepare but also packed with flavor, making it perfect for a weeknight dinner.