Perfect Lunch Plan For Your Weekdays & Weekends

Perfect Lunch & Dinner For Diet

Almond Crusted Salmon

Almond Crusted Salmon Recipe and Nutrition
Preparation Time:
5 minutes

Cooking Time: 15 minutes

Ingredients:

  • 4 4oz. salmon fillets
  • ½ bunch fresh basil, chopped
  • 2 tablespoons butter, softened
  • Fresh ground salt and pepper

For the crust:

  • 1 cup almond meal
  • 1 garlic clove, minced
  • ½ bunch basil
  • Some extra virgin olive oil
  • Fresh ground salt and pepper

Directions:

  1. Combine chopped basil and softened butter in a small bowl.
  2. Season salmon fillets with salt and pepper and spread on top basil-butter mix.
  3. Transfer the salmon into baking pan and preheat the oven to 450F.
  4. Combine the crust ingredients in a bowl until well blended; sprinkle over salmon filets and bake the salmon for 12-15 minutes and finish the salmon under grill, for 2 minutes, to get crispy crust.
  5. Serve while still hot.

Nutritional Information

(Serving Size 4)

Calories: 330
Fat: 24.6 g
Protein: 27.1 g
Carbohydrate: 5.3 g
Fiber: 3.0 g
Cholesterol: 50 mg
Iron: 9%
Sodium: 91 mg
Calcium: 11%

Spanish Paella

Spanish Paella Recipe and Nutrition

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

Herb Blend:

  • ½ cup chopped fresh parsley
  • 2 tablespoons fresh lemon juice
  • ½ tablespoon olive oil
  • 1 large garlic clove, minced

Paella:

  • ½ cup water
  • ½ teaspoon saffron threads
  • 3 (8 oz. ) cans fat-free, less-sodium chicken broth
  • 4 jumbo shrimps, peeled and cleaned
  • ½ tablespoon olive oil
  • 2 skinned, boned chicken thighs, cut in half
  • 2 links Spanish chorizo sausage (about 3 1/4 ounces)
  • 1 (2-ounce) slice prosciutto, cut into 1-inch pieces
  • 1 cup finely chopped onion
  • ½ cup finely chopped red bell pepper
  • 1 cup canned diced tomatoes
  • ½ teaspoon sweet paprika
  • 2 large garlic cloves, minced
  • ½ cups uncooked Arborio rice or other short-grain rice
  • ½ cup frozen green peas
  • 4 mussels, scrubbed and de-bearded
  • 2 tablespoons fresh lemon juice
  • Lemon wedges (optional)

Directions:

  1. Prepare the herb blend; combine all ingredients together and set aside.
  2. Prepare the paella; combine water, broth and saffron in large sauce pan.
  3. Bring to simmer over medium heat and keep warm over low heat.
  4. Heat olive oil in large skillet over medium-high heat.
  5. Add chicken and cook for 2 minutes per side; remove from the pan.
  6. Add chorizo and prosciutto; cook for 2 minutes and remove from the pan.
  7. Add shrimps and cook for 2 minutes; remove from the pan.
  8. Add onion and bell pepper; cook for 12-15 minutes or until tender over medium heat.
  9. Add tomatoes, garlic and paprika; cook for 5-6 minutes stirring occasionally.
  10. Add rice and cook for 1 minute stirring occasionally.
  11. Stir in prepared herb blend, chorizo mix, broth, chicken and peas.
  12. Bring to gentle boil and cook for 10 minutes.
  13. Add mussels and cook for 5 minutes or until open; discard all un-open.
  14. Arrange shrimps onto rice and cook for 5-6 minutes or until done.
  15. Drizzle with lemon juice and remove from the heat.
  16. Cover paella with lid and let it stand for 10 minutes before serving.
  17. Serve optionally with lemon wedges.

Nutritional Information

(Serving Size 6)

Calories: 183
Fat: 11.7g
Protein: 11.8 g
Carbohydrate: 7.3 g
Fiber: 3.2 g
Cholesterol: 26 mg
Iron: 10%
Sodium: 761 mg
Calcium: 3%

Chicken Chickpea Salad

Chicken Chickpea Salad Recipe and Nutrition

Preparation Time: 10 minutes

Ingredients:

  • 1 cup can chickpeas, drained and rinsed
  • 1 cup chicken, cooked and shredded
  • 1 lemon, juiced
  • 2 cups baby arugula or lettuce
  • 1 tablespoon extra-virgin olive oil
  • 2 tablespoons Parmesan, grated
  • 2 slices multigrain bread, toasted and cubed
  • Salt and pepper – to taste

Directions:

  1. Combine chickpeas, oil, lemon juice and parmesan in a bowl.
  2. Mix well to combine and season with salt and pepper to taste.
  3. Add rocket and toast; stir in chicken and toss to combine.
  4. Serve immediately.

Nutritional Information

(Serving Size 4)

Calories: 191
Fat: 5.9g
Protein: 15.1 g
Carbohydrate: 19.6 g
Fiber: 3.8 g
Cholesterol: 27 mg
Iron: 9%
Sodium: 236 mg
Calcium: 5%

Salmon and Green Beans
Salmon and Green Beans Recipe and Nutrition

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

  • 2 6oz. salmon steaks
  • 12 oz. green beans, trimmed
  • 1 tablespoon olive oil
  • 4 garlic cloves, sliced thinly
  • 6 tablespoons water
  • Salt and pepper – to taste

Directions:

  1. In a medium nonstick skillet, heat ½ tablespoon oil over medium-high.
  2. Add garlic, and cook until golden brown and fragrant, 30 seconds to 1 minute.
  3. Transfer to a plate and wipe out skillet with paper towel.
  4. Add green beans and water to skillet; cover, and cook until tender, 3 to 5 minutes.
  5. Drain any liquid from skillet and season green beans with salt and pepper.
  6. Add to plate with garlic, toss, and cover loosely with foil.
  7. Set skillet again over medium-high; and add remaining oil.
  8. Season salmon with 1/2 teaspoon salt and 1 teaspoon pepper; add to skillet.
  9. Cover, and cook, turning once, until browned and cooked through, about 8 minutes.
  10. Transfer salmon to plate with green beans.
  11. Serve immediately.

Nutritional Information

(Serving Size 4)

Calories: 340
Fat: 17.7g
Protein: 36.5 g
Carbohydrate: 14.1 g
Fiber: 5.9 g
Cholesterol: 75 mg
Iron: 16%
Sodium: 88 mg
Calcium: 14%

Chicken Peas Risotto

Chicken Peas Risotto Recipe and Nutrition

Preparation Time: 5 minutes

Cooking Time: 30 minutes

  • chicken tenderloins
  • 1 cup Arborio rice
  • 1 cup frozen peas, thawed
  • 1 ½ cups chicken stock
  • ¼ cup Parmesan, grated
  • 1 onion, chopped finely
  • 1 tablespoon olive oil
  • Salt and pepper –to taste

Directions:

  1. Spray pan with cooking oil and heat over medium-high heat.
  2. Add chicken and cook for 3-4 minutes, per side, until cooked through; set aside.
  3. Add onion to same pan; cook for 5-6 minutes or until soft.
  4. Add rice to the pan and cook for 2-3 minutes or until glassy.
  5. Stir in stock and simmer for 10 minutes or until rice is cooked and liquid is evaporated.
  6. Stir in peas and cheese and cook for 1-2 minutes.
  7. Transfer risotto to plate and serve with chicken.

Nutritional Information

(Serving Size 4)

Calories: 340
Fat: 6.2g
Protein: 26.3 g
Carbohydrate: 46.3 g
Fiber: 4.1 g
Cholesterol: 55 mg
Iron: 11%
Sodium: 364 mg
Calcium: 4%

Bulgur Tomato Salad

Bulgur Tomato Salad Recipe and Nutrition

Preparation Time: 35 minutes

Ingredients:

  • 1 cup medium grind bulgur
  • 2 cups grape tomatoes, halved
  • 2 tablespoons red wine vinegar
  • 2 oz. goats cheese, crumbled
  • 2 teaspoons olive oil
  • 1 shallot, minced
  • 1 cup parsley, chopped
  • 2 cups boiling water
  • Salt and pepper – to taste
  • Squeeze of lemon juice, optional
  • Fresh basil, to garnish

Directions:

  1. Combine bulgur with ½ teaspoon salt and boiling water in a bowl.
  2. Cover and set aside for 30 minutes or until bulgur is chewy and soft.
  3. Drain bulgur through sieve, pressing to remove excess liquid.
  4. Return to bowl; add in tomatoes, shallot, vinegar, parsley, lemon juice and oil.
  5. Season with salt and pepper to taste; toss to combine. Sprinkle with goat cheese.
  6. Serve immediately.

Nutritional Information

(Serving Size 4)

Calories: 163
Fat: 3.1g
Protein: 5.5 g
Carbohydrate: 31.1 g
Fiber: 8.0g
Cholesterol: 0 mg
Iron: 11%
Sodium: 23 mg
Calcium: 5%

Turkey Won Ton

Turkey Won Ton Recipe and Nutrition

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Ingredients:

  • ¼ lb. turkey meat, minced
  • 1 tablespoon minced ginger root
  • 1 tablespoon cornstarch
  • ½ teaspoon sesame oil
  • ½ tablespoon soy sauce, thick
  • Wonton wrappers
  • Fresh ground salt and pepper
  • Sour cream and smoked paprika, to serve with

Directions:

  1. In a large bowl combine cornstarch, ginger, soy sauce and oil; crumble over the turkey meat, season with salt and pepper and mix well.
  2. Place 1 tablespoon of prepared mixture in the center of wonton wrapper and moist edges with some water.
  3. Fold corner diagonally and pinch to seal.
  4. Steam prepared dumplings for 15 minutes in steamer or in the large sift placed over boiling water and covered.
  5. Serve while still hot with sour cream and sprinkled with smoked paprika.

Nutritional Information

(Serving Size 4)

Calories: 296
Fat: 3.2g
Protein: 16.3 g
Carbohydrate: 48.5 g
Fiber: 1.5g
Cholesterol: 29 mg
Iron: 31%
Sodium: 590 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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