Method
Preheat oven to 200°C (400°F).
In a bowl, mix olive oil, garlic, lemon juice, zest, oregano, salt, and pepper.(Rub some on a chicken)
Place chicken and vegetables on a baking sheet. Drizzle the lemon garlic mixture over everything.
Roast for 25-30 minutes until chicken is cooked through and vegetables are tender.
Serve hot with brown rice or quinoa.
Why It’s Healthy?
High in protein
Packed with vitamins and fiber from vegetables
Healthy fats from olive oil
Veggie-Packed Lentil Soup
Ingredients:
1 cup dried lentils, rinsed
1 onion, chopped
2 carrots, diced
2 celery stalks, chopped
3 cloves garlic, minced
1 can diced tomatoes
4 cups vegetable broth
1 tsp cumin
1 tsp paprika
Salt & pepper to taste
1 handful spinach or kale (optional)
Instructions:
In a large pot, heat olive oil and sauté onion, carrots, and celery until soft.
Add garlic, cumin, and paprika, stirring for 1 minute.
Pour in the lentils, tomatoes, and broth. Bring to a boil.
Reduce heat and simmer for 25-30 minutes until lentils are tender.
Stir in spinach or kale for added nutrients.
Serve warm with whole-grain bread.
Why It’s Healthy?
High in plant-based protein and fiber
Loaded with vitamins and minerals from vegetables
Supports digestion and heart health
Quick & Healthy Stir-Fry with Rice
Ingredients:
2 cups cooked rice
1 lb lean protein (chicken, shrimp, tofu)
2 cups mixed veggies (broccoli, bell peppers, snap peas, carrots)
2 tbsp soy sauce (low sodium)
1 tbsp sesame oil
1 tsp ginger, grated
2 cloves garlic, minced
1 tsp honey (optional)
Sesame seeds & green onions for garnish
Instructions:
Heat sesame oil in a large pan or wok over medium-high heat.
Add protein of choice and cook until browned.
Add garlic, ginger, and mixed vegetables, stir-frying for 5-7 minutes.
Stir in soy sauce and honey, cooking for another 2 minutes.
Serve over cooked brown rice and garnish with sesame seeds and green onions.
Why It’s Healthy?
Balanced meal with protein, fiber, and healthy carbs
Packed with antioxidants from colorful vegetables
Lower sodium and sugar compared to takeout
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