I often find it challenging to combine clean food to create a healthy dinner,easily and in no time, so I though I’d compile a list of 5 recipes for a clean kitchen, that combines healthy food and great taste too; all of that with very simple common ingredients that won’t break the bank.

1) Quinoa Salad

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, chopped
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup olive oil
• 1/4 cup freshly squeezed lemon juice
• Salt and pepper to taste

Total Calories

Instructions

1. In a medium saucepan, combine the quinoa and water. Bring to a boil, reduce heat, cover, and simmer for 15 minutes, or until the water is absorbed and the quinoa is tender.
2. In a large bowl, combine the cooked quinoa, chickpeas, red bell pepper, parsley, and mint.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the quinoa salad and toss to combine. Serve chilled.

 

2) Baked Salmon with Asparagus

Ingredients

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• Salt and pepper to taste
• 2 tablespoons freshly squeezed lemon juice

Calories and macro nutrients

Ingredient	Total Calories	Protein
4 salmon fillets	652	84g
1 bunch asparagus, trimmed	78	8g
2 tablespoons olive oil	238	0g
Salt and pepper to taste	0	0g
2 tablespoons freshly squeezed
lemon juice	8	0g
Total for entire recipe	976	92g

Instructions

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. Arrange the salmon fillets and asparagus on the baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Bake for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender.
4. Drizzle with lemon juice before serving.

3) Lentil Soup

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried lentils, rinsed
• 4 cups low-sodium vegetable broth
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Salt and pepper to taste

Calories and Macro-nutrients

Ingredient	Total Calories	Protein
1 tablespoon olive oil	120	0g
1 onion, chopped	44	1g
2 cloves garlic, minced	8	0g
1 cup dried lentils, rinsed	678	48g
4 cups low-sodium vegetable broth	40	0g
2 carrots, peeled and chopped	52	1g
2 celery stalks, chopped	14	1g
1 teaspoon ground cumin	8	0g
1/2 teaspoon ground coriander	3	0g
Salt and pepper to taste	0	0g
Total for entire recipe	967	51g

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until the onion is soft and translucent.
2. Add the lentils, vegetable broth, carrots, celery, cumin, and coriander. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
3. Season with salt and pepper to taste. Serve hot.

4) Chicken and Vegetable Stir-Fry

Ingredients

• 2 chicken breasts, sliced
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• Salt and pepper to taste

Calories and Macro-nutrients

Ingredient	Total Calories	Protein
2 chicken breasts, sliced	340	64g
1 tablespoon olive oil	120	0g
1 red bell pepper, sliced	37	1g
1 yellow bell pepper, sliced	50	2g
1 zucchini, sliced	33	2g
1 onion, sliced	44	1g
2 cloves garlic, minced	8	0g
Salt and pepper to taste	0	0g
Total for entire recipe	632	70g

Instructions

1. Heat the olive oil in a large skillet over high heat. Add the chicken and cook until browned and cooked through.
2. Add the bell peppers, zucchini, onion, and garlic to the skillet. Cook for 3-5 minutes, or until the vegetables are tender.
3. Season with salt and pepper to taste. Serve hot.

5) Roasted Vegetable Medley

Ingredients

• 1 sweet potato, peeled and chopped
• 2 carrots, peeled and chopped
• 1 red onion, chopped
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Calories and Macro-Nutrients

Ingredient	Total Calories	Protein
1 sweet potato, peeled and chopped	103	2g
2 carrots, peeled and chopped	52	1g
1 red onion, chopped	44	1g
1 red bell pepper, chopped	37	1g
1 zucchini, chopped	33	2g
2 tablespoons olive oil	238	0g
Salt and pepper to taste	0	0g
Total for entire recipe	507	7g

Instructions

1. Preheat the oven to 400°F (200°C).
2. Place the chopped vegetables on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Toss the vegetables until they are evenly coated with the oil and seasoning.
5. Roast the vegetables for 20-30 minutes, or until they are tender and golden brown.
6. Serve hot as a side dish or with quinoa or brown rice for a complete meal