Cooking dinner when you’ve already had a long, tiring day at work may be the last thing you want to do before going to bed. But putting in a little effort instead of defaulting to fast food is better for your overall health.

If you’re only cooking for two, try the recipes below for quick and easy meals that are also made with fresh and nutritious ingredients.

Chickpea and tuna lettuce wraps

These lettuce wraps are full of protein from tuna and chickpeas. The veggies also contain dietary fiber that will make you feel full longer and promote digestive health.

Ingredients for 2 servings:

• 1 cup (164 grams) of chickpeas, cooked
• 1 can of tuna (170 grams) canned in water, drained
• 6 butter-lettuce leaves
• 1 medium carrot, chopped
• 1 small red onion, chopped
• 1 stalk of celery, chopped
• Juice from 1 lemon
• 1 garlic clove, minced
• 2 tablespoons (10 grams) of cilantro, chopped
• 2 tablespoons (30 grams) of Dijon mustard
• 1 tablespoon (15 grams) of tahini
• Salt and pepper to taste

Preparation:

1. Process the chickpeas in a food processor. Pulse the chickpeas several times, but leave a few chunks.
2. In a bowl, mix the tuna, carrot, celery, cilantro, garlic and onion. Add the chickpeas and remaining ingredients, leave the lettuce, and mix well.
3. Place about two to three spoonfuls of the mixture onto each lettuce leaf before serving three wraps in each plate.

Lentil veggie bowls

This vegetarian-friendly dish includes lots of veggies and plant-based protein. A lentil veggie bowl is full of iron that helps transport oxygen throughout your body.

Ingredients for 2 servings:

• 1 cup (128 grams) of carrots, cubed
• 1 cup (240 ml) of vegetable broth or water
• 1/2 cup (100 grams) of lentils, uncooked
• 1 medium zucchini (196 grams), cubed
• 1 medium sweet potato (151 grams), cubed
• 1 small white onion, diced
• 1 tablespoon (15 ml) of balsamic vinegar
• 1 tablespoon (15 ml) of honey
• 1 teaspoon (5 ml) of olive oil
• 1 teaspoon of fresh or dried rosemary
• 1 teaspoon of fresh or dried thyme
• Salt and pepper to taste

Preparation:

1. Preheat the oven to 425 F (220 C). Add the carrots, onion, sweet potato and zucchini to a bowl then drizzle with olive oil. Season with salt and pepper and mix well.
2. Spread the vegetables on a baking tray. Sprinkle with the rosemary and thyme before baking for 35 to 40 minutes.
3. Bring the vegetable broth or water to a boil in a pot and reduce to a light simmer. Add the lentils and cover. Cook for 20 to 25 minutes or until the lentils are tender.
4. After everything is cooked, add the veggies and lentils to two large bowls then toss with balsamic vinegar and honey. Mix well before serving.

Peanut-chicken ‘zoodles’

Zoodles refer to zucchini noodles, the perfect alternative if you love pasta but are also trying to follow a low-carb diet. Zoodles are also a gluten-free substitute for regular pasta!

This recipe is full of protein and healthy fats from peanut butter, which can both help prevent heart disease by promoting lower LDL (low-density lipoprotein) or “bad” cholesterol and total cholesterol.

Ingredients for 2 servings:

• 1 boneless, skinless chicken breast (196 grams), cooked and shredded
• 1 large zucchini (323 grams), spiralized into noodles
• 1/2 cup (55 grams) of carrots, shredded
• 1/2 cup (35 grams) of red cabbage, shredded
• 1 small bell pepper, sliced
• 3 tablespoons (48 grams) of peanut butter
• 3 tablespoons (30 ml) of reduced-sodium soy sauce
• 2 tablespoons (30 ml) of honey
• 2 tablespoons (27 ml) of sesame oil
• 1 tablespoon (15 ml) of rice vinegar
• 1 teaspoon of fresh ginger
• 1 teaspoon of hot sauce
• 1 teaspoon of minced garlic

Preparation:

1. In a skillet, saute the garlic in one tablespoon (15 ml) of sesame oil over medium heat. Add the carrots, cabbage and pepper and cook until tender.
2. Add the zucchini noodles and chicken to the skillet. Cook for about three minutes or until the zucchini softens, then remove from heat and set aside.
3. In a small saucepan, combine the remaining tablespoon of sesame oil with the honey, hot sauce, ginger, peanut butter, rice vinegar and soy sauce. Whisk the mixture until the peanut butter has melted.
4. Pour the sauce over the zoodles and the chicken, then toss to combine before dividing it into two plates.

Penne with black beans and vegetables

This recipe includes tasty veggies like carrots, sweet pepper, tomatoes and zucchini. To give the dish a flavor boost, add half a cup of salsa or half a cup of thickened teriyaki sauce.

Ingredients for 2 servings:

• 1 cup of canned black beans, rinsed and drained
• 3/4 cup of uncooked penne pasta
• 1/3 cup of sliced fresh carrot
• 1/3 cup of sliced zucchini
• 1/4 cup of chopped seeded tomato
• 4 medium fresh mushrooms, sliced
• 1/2 small green pepper, thinly sliced
• 1/2 small onion, thinly sliced
• 2 tablespoons of shredded Parmesan cheese
• 2 teaspoons of minced fresh parsley
• 2 teaspoons olive oil, divided
• 1/4 teaspoon of dried basil
• 1/4 teaspoon of oregano
• 1/4 teaspoon of thyme
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1 small garlic clove, minced

Preparation:

1. Cook the pasta according to the package directions.
2. In a large nonstick skillet, saute the carrots, green pepper, zucchini, mushrooms, onion, garlic and seasonings in one teaspoon of olive oil until crisp and tender. Stir in the black beans.
3. Drain the pasta then add to the cooked vegetables and add the tomato and remaining olive oil. Toss gently.
4. Divide the pasta into two plates, then sprinkle with Parmesan cheese and parsley before serving.

Sauteed chicken and veggies with cauliflower rice

Cauliflower “rice” is the perfect low-carb substitute for white rice. To make cauliflower rice at home, finely chop cauliflower florets into a rice-like consistency.

This recipe combines filling, high-quality protein and different vegetables. Consuming a lot of veggies regularly can help you meet your nutrient requirements and lower heart disease risk!

Try this recipe if you only have 20 minutes to make dinner.

Ingredients for 2 servings:

• 1 boneless, skinless chicken breast (196 grams), cut into 1-inch (2.5-cm) cubes
• 2 cups (270 grams) of cauliflower rice
• 1/2 cup (75 grams) of cherry tomatoes, halved
• 1/2 cup (45 grams) of seedless olives, halved
• 1 teaspoon of fresh or dried oregano
• 1 teaspoon of fresh or dried rosemary
• 1 teaspoon of fresh or dried thyme
• 1 teaspoon (5 ml) of olive oil
• Salt and pepper to taste

Preparation:

1. Season the chicken cubes with the rosemary, oregano, thyme, salt and pepper.
2. Heat the olive oil in a pan then sear the chicken for six to seven minutes on each side or until golden. Remove the chicken from the pan and set it aside.
3. Add the tomatoes to the pan and saute for five minutes.
4. Add the cauliflower rice and olives to the pan and stir until the cauliflower rice begins to soften.
5. Remove the cauliflower rice from the pan and divide it into two bowls. Top with the chicken before serving.

Spiced tilapia fillets

If you’re craving a delicious seafood dinner, try this recipe for spiced seafood fillets. The dish is made with herbs like paprika and thyme for maximum flavor.

Ingredients for 2 servings:

• 2 tilapia fillets (6 ounces each)
• 1 tablespoon of butter, melted
• 1 teaspoon of steak seasoning
• 1/2 teaspoon of dried parsley flakes
• 1/4 teaspoon of dried thyme
• 1/4 teaspoon of paprika
• 1/8 teaspoon of onion powder
• 1/8 teaspoon of pepper
• 1/8 teaspoon of salt
• Dash garlic powder

Preparation:

1. Preheat the oven to 425 F. Place the tilapia fillets in a greased 11×7-inch baking dish and drizzle with the melted butter.
2. In a small bowl, mix the remaining ingredients. Sprinkle the mixture over the tilapia fillets.
3. Cover the tilapia and bake it for 10 minutes. Once the tilapia is done, uncover the fillets and bake until the fish just begins to flake easily with a fork for five to eight minutes.

With these simple recipes, you don’t need to slave over dinner. At the same time, you and a friend or a loved one can enjoy a nutritious and filling meal made with healthy ingredients!

Sources:

Healthline.com

TasteOfHome.com 1

TasteOfHome.com 2