7 Quick and Easy Dinner Recipes

Dinner Recipes

Brown Rice Tuna Salad

Dinner Recipes 2

Preparation Time: 10 minutes

Ingredients:

  • 1 cup cooked brown rice
  • 2 tablespoons olive oil
  • Juice from ½ lemon
  • 1 tablespoon sherry vinegar
  • 6 oz. canned tuna
  • 1 spring onion
  • 2 cherry tomatoes, quartered
  • 1 cup cooked snow peas, cut to bite pieces
  • 2 springs mint, chopped
  • 2 hardboiled eggs, cut into wedges
  • Freshly ground salt and pepper

Directions:

  1. Whisk the olive oil, vinegar and lemon juice. Add freshly ground salt and pepper. Set aside.
  2. Combine tuna and cooked rice. Serve onto plate.
  3. In another bowl, combine finely sliced spring onion, mint, tomatoes, and snow peas.
  4. Spread the bean mixture over the rice, top with egg wedges and drizzle over olive oil-lemon juice dressing.
  5. Serve immediately.

Nutritional Information

(Serving Size 4)

Calories: 360
Fat: 14.1g
Protein: 16.5 g
Carbohydrate: 41.8 g
Fiber: 3.6g
Cholesterol: 85 mg
Iron: 14%
Sodium: 59 mg
Calcium: 5%


Broccoli & Cheese Quiche

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Preparation Time: 5 minutes

Cooking Time: 45 minutes

Ingredients:

  • 1 cup broccoli florets
  • ½ cup cheddar cheese, grated
  • ¼ cup onion, diced
  • 1 ½ cups milk
  • 1 egg
  • 2 egg whites
  • ½ cup potato flour
  • 1 teaspoon baking powder
  • Freshly ground salt and pepper

Directions:

  1. Place ¾ cup broccoli, onion and cheese in food processor.
  2. Pulse until well combined.
  3. Preheat the oven to 350F and grease baking dish with some cooking oil.
  4. Transfer broccoli mixture to prepared baking dish. Add the remaining broccoli florets.
  5. Whisk the egg, egg whites, milk, flour, baking powder and freshly ground salt and pepper.
  6. Pour over broccoli mixture and place in the oven.
  7. Bake for 45 minutes.
  8. Let it slightly cool before slicing and serving.

Nutritional Information

(Serving Size 4)

Calories: 267
Fat: 14.7g
Protein: 16.3 g
Carbohydrate: 24.5 g
Fiber: 1.9g
Cholesterol: 35 mg
Iron: 8%
Sodium: 285 mg
Calcium: 41%

 

Farro Salad with Crispy Veggies

 

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Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

  • 1/3 cup plus 2 tablespoons extra-virgin olive oil
  • 1 small yellow onion, quartered
  • 1 small carrot, halved
  • 1 celery rib, halved
  • 12 oz. farro* (nutty Italian grain)
  • 5 cups water
  • Kosher salt
  • 3 tablespoons red wine vinegar
  • Freshly ground pepper
  • 1/2 small red onion, thinly sliced
  • 1 small seedless cucumber, halved lengthwise and thinly sliced crosswise
  • 1 pint grape tomatoes, halved
  • 1/4 cup chopped fresh basil

Directions:

  1. In a large sauce pan heat 2 tablespoons of the oil.
  2. Add yellow onion, celery and carrot; cook over medium heat for 5 minutes.
  3. Add the faro and stir to coat with oil.
  4. Add the water and bring to boil over medium-high heat; reduce heat to medium-low and simmer until the faro is barely tender, for 10 minutes.
  5. Season with salt and simmer until faro is al dente, around 10 minutes longer.
  6. Drain the faro and discard the onion, celery and carrot. Set aside to cool completely.
  7. In large bowl whisk remaining oil, vinegar, salt and pepper.
  8. Fold in faro, red onion and tomatoes, basil and cucumber.
  9. Season with salt and pepper before serving.

 

Nutritional Information

(Serving Size 6)

Calories: 313
Fat: 12.1g
Protein: 7.8 g
Carbohydrate: 47.9 g
Fiber: 11.7g
Cholesterol: 0 mg
Iron: 9%
Sodium: 53 mg
Calcium: 4%


Shrimp Halloumi Salad

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Ingredients:

  • 2 lb. shrimps, peeled and deveined
  • 4 cups honeydew melon, cubed into ½-inch cubes
  • 1 tablespoons crushed coriander seeds
  • Fresh ground salt and pepper
  • ¼ cup finely chopped spring onion
  • ¼ cup extra virgin olive oil
  • 4 teaspoons lime juice
  • ½ lb. radicchio, torn into pieces
  • 1 ½ cups halloumi, sliced
  • ¼ cup chopped mint

Directions:

  1. Heat non-stick skillet with some olive oil in and fry halloumi over medium-high heat for 1-2 minutes per side; set aside to cool.
  2. Season the shrimps with salt and pepper and heat 2 tablespoons olive oil in a large skillet.
  3. Add the shrimps and cook, over medium-high heat, until pink; remove from the heat.
  4. Stir in the shallots, 1 teaspoon lime juice and stir to combine; return to the heat and cook further for 1 minute more.
  5. In a large bowl whisk remaining oil and lime juice; season with salt and pepper and add radicchio and melon; toss to combine.
  6. Divide the salad between plates, top with shrimps, mint and fried halloumi.
  7. Serve immediately.

Nutritional Information

(Serving Size 8)

Calories: 228

Fat: 8.5g

Protein: 26.8 g

Carbohydrate: 11.2 g

Fiber: 2.6g

Cholesterol: 23 mg

Iron: 6%

Sodium: 300 mg

Calcium: 12%

 


Caponta on Toast

Preparation Time: 10 minutes

Cooking Time: 50 minutes

Ingredients:

  • 2 zucchinis, cut into 1-inch rounds
  • 4 garlic cloves, minced
  • 1 potato, peeled and cut into 1-inch cubes
  • 1 onion, sliced into wedges
  • 2 tomatoes, cut into wedges
  • 1 teaspoon dried oregano
  • 1 teaspoon fresh ground pepper
  • 1 teaspoon fresh ground salt
  • 2 summer squashes, cut into 1-inch rounds
  • 2 tablespoons extra virgin olive oil
  • 1 eggplant, cut into 1-inch rounds
  • 12 oz. can crushed tomatoes

Directions:

  1. Preheat oven to 400F.
  2. Pour the crushed tomatoes in the baking pan and spread evenly to cover the bottom.
  3. In a large bowl combine remaining ingredients, tossing to coat well.
  4. Spread the remaining veggies over tomatoes in a single layer and cover all with aluminum foil.
  5. Bake for 20 minutes and remove the foil; bake additionally for 30-35 minutes.
  6. Serve while still hot with some toasted bread.

 

Nutritional Information

(Serving Size 6)

Calories: 123

Fat: 5.1g

Protein: 3.4 g

Carbohydrate: 18.9 g

Fiber: 6.1 g

Cholesterol: 0 mg

Iron: 7%

Sodium: 134 mg

Calcium: 5%

 

 

 


Cottage Cheese and Spinach Calzone

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Ingredients:

  • 1 cup warm water
  • 1 package active dry yeast
  • 1 teaspoon sugar
  • 1 teaspoon salt
  • 1 tablespoon olive oil
  • 2 cups all-purpose flour
  • 1 ½ cups cottage cheese
  • ½ cup shredded Mozzarella
  • 8 oz. frozen spinach, thawed
  • 1 egg
  • ½ teaspoon minced garlic
  • 2 tablespoons butter, melted

Directions:

  1. Preheat oven to 420F and line baking tray with parchment paper.
  2. In a large bowl combine yeast, water, olive and sugar.
  3. Mix well and add flour and salt. Stir the flour in until you have soft dough.
  4. Knead the dough on slightly floured surface, around 30 turns. Wrap in plastic foil.
  5. Let it rest for 30-40 minutes and divide into 8 pieces. Roll it out on slightly floured kitchen surface, to a 6-inch disk and let it rest again.
  6. Meanwhile, prepare the filing; Combine cottage cheese, Mozzarella, spinach, egg and garlic.
  7. Place around ¼ cup of filling onto each disk. Fold over the top of dough and pinch the edges to seal.
  8. Transfer to a prepared baking tray.
  9. Brush with melted butter and bake for 20-25 minutes.
  10. Serve while still hot.

Nutritional Information

(Serving Size 4)

Calories: 235

Fat: 14.8 g

Protein: 19.4 g

Carbohydrate: 7.5 g

Fiber: 1.6 g

Cholesterol: 60 mg

Iron: 12%

Sodium: 148 mg

Calcium: 23%

 

Zucchini Muffins

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

  • 1 ½ cups flax flour
  • 1 ½ cups zucchini, shredded and squeezed
  • 3 tablespoons applesauce, unsweetened
  • 1/3 cup almond milk
  • 1 tablespoon chives, chopped
  • 1 teaspoon basil, dried, crushed
  • ¼ teaspoon salt
  • 2 teaspoons baking powder
  • 2 tablespoons coconut flour
  • ¼ teaspoon onion powder
  • 3 tablespoons melted coconut oil

Directions:

  1. In a large bowl whisk together the almond flour, salt, coconut flour, basil, onion powder, garlic powder and baking powder.
  2. In a separate bowl whisk the applesauce with milk and until blended. Fold liquid ingredients in flour mixture and add chives. Stir in zucchinis.
  3. Line 12-hole muffin tin with paper cases and fill with the prepared mixture to 2/3 full.
  4. Bake the muffins in preheated oven for 30 minutes at 325F or until firm to the touch. Place on wire rack to cool slightly before removing from muffin tin and serving.

Nutritional Information

(Serving Size 12)

Calories: 109

Fat: 5.4 g

Protein: 2.0 g

Carbohydrate: 13.8 g

Fiber: 0.9 g

Cholesterol: 0 mg

Iron: 6%

Sodium: 54 mg

Calcium: 4%

Brooks Cone

Brooks Cone is an outdoor educator, sports enthusiast, food writer, and recipe developer living in the Tulsa, Oklahoma area. A devoted father of a newborn baby boy and loving husband, many of his days are spent working on ghost writing publications and selling real estate. Brooks enjoys volunteering at the local Red Cross as a First Aid Instructor and hiking when the weather is nice. Occasionally, he can be found cooking gourmet foods for friends and family to the tunes of Frank Sinatra while sipping on a glass of cabernet sauvignon from Grgich Hills Estate

Brooks Cone

About Brooks Cone

Brooks Cone is an outdoor educator, sports enthusiast, food writer, and recipe developer living in the Tulsa, Oklahoma area. A devoted father of a newborn baby boy and loving husband, many of his days are spent working on ghost writing publications and selling real estate. Brooks enjoys volunteering at the local Red Cross as a First Aid Instructor and hiking when the weather is nice. Occasionally, he can be found cooking gourmet foods for friends and family to the tunes of Frank Sinatra while sipping on a glass of cabernet sauvignon from Grgich Hills Estate

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