In This List:
- Grilled Chicken with Roasted Vegetables
- Lemon Steamed Fish
- Veggie-packed Omelet
- Tandoori Chicken with Roasted Cauliflower and Broccoli

1. Grilled Chicken with Roasted Vegetables
Ingredients:
- 150g chicken breast
- 100g broccoli, chopped into florets
- 100g cherry tomatoes
- 50g red onion, chopped
- 1 tsp olive oil
- Salt and pepper, to taste
- 1 garlic clove, minced
- Additional seasoning options: paprika powder, lime juice, italian seasoning, fresh herbs like basil, oregano, thyme, 1 spoon habanero or peri-peri sauce, and 1 teaspoon djon mustard.
Directions:
- Preheat the oven to 200°C.
- In a bowl, toss the broccoli, cherry tomatoes, and red onion with olive oil, minced garlic, salt and pepper.
- Spread the vegetables on a baking sheet and roast for 20-25 minutes.
- Meanwhile, grill the chicken breast on a hot grill or in a grill pan until cooked through, about 6-8 minutes per side. Add salt and seasoning.
- Serve the grilled chicken with the roasted vegetables on the side.
Calories: 345 calories Macronutrients: 36g protein, 13g fat, 19g carbs

2. Lemon Steamed Fish
Ingredients:
- 150g white meat fish
- 100g zucchini, sliced
- 50g red bell pepper, sliced
- 50g yellow onion, sliced
- 1 garlic clove, minced
- 1 tsp olive oil
- 1 lemon, sliced
- Salt and pepper, to taste
Directions:
- In a large skillet, heat the olive oil over medium heat.
- Add the garlic, zucchini, red bell pepper, and yellow onion and sauté for 5-7 minutes, until the vegetables are slightly softened.
- Season the fish with salt and pepper, then place the fish on top of the vegetables in the skillet.
- Top the fish with lemon slices.
- Pour 1/4 cup of water into the skillet, then cover the skillet and let the fish steam for 8-10 minutes, until the fish is cooked through.
- Serve the fish and vegetables hot.
Calories: 230 calories Macronutrients: 32g protein, 6g fat, 10g carbs

3. Veggie-packed Omelet
Ingredients:
- 2 large eggs
- 50g of baby spinach
- 50g of sliced mushrooms
- 30g of diced onions
- 20g of diced bell pepper
- 1 small garlic clove, minced
- 1/4 tsp of salt
- 1/4 tsp of black pepper
- 1/4 tsp of dried oregano
- 1 tsp of olive oil
Directions:
- In a non-stick skillet, heat the olive oil over medium heat.
- Add the garlic, onions, and bell pepper, and sauté for 2-3 minutes until the vegetables are tender.
- Add the mushrooms and spinach, and continue to sauté for an additional 2-3 minutes.
- In a bowl, whisk the eggs, salt, pepper, and oregano until well combined.
- Pour the egg mixture into the skillet, and cook for 3-4 minutes or until the eggs are set.
- Fold the omelet in half and serve hot.
Nutrition Information (per serving): Calories: 171 Protein: 13g Carbohydrates: 6g Fat: 11g Fiber: 2g

4. Tandoori Chicken with Roasted Cauliflower and Broccoli
Ingredients:
- 120g boneless, skinless chicken breast
- 50g of cauliflower florets
- 50g of broccoli florets
- 1/4 tsp of salt
- 1/4 tsp of black pepper
- 1/2 tsp of tandoori masala
- 1 tsp of olive oil
Directions:
- Preheat the oven to 425°F (218°C).
- Season the chicken breast with salt, black pepper, and tandoori masala.
- Heat the olive oil in an oven-safe skillet over medium-high heat.
- Sear the chicken on both sides until golden brown, about 3-4 minutes per side.
- Transfer the skillet to the preheated oven and bake for 10-15 minutes or until the chicken is cooked through.
- In a separate baking dish, toss the cauliflower and broccoli florets with a pinch of salt and black pepper, and roast in the oven for 15-20 minutes or until tender and lightly browned.
- Serve the chicken with the roasted cauliflower and broccoli on the side.
Nutrition Information (per serving): Calories: 271 Protein: 33g Carbohydrates: 10g Fat: 10g Fiber: 5g
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