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Grilled Lemon Herb Salmon
This grilled lemon herb salmon is a delightful and healthy choice for Good Friday. Packed with omega-3 fatty acids, lean protein, and a burst of fresh flavors, it's both nutritious and satisfying.
Ingredients:
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 1 lemon, juiced and zested
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon fresh dill, chopped
- Salt and pepper to taste
- Lemon slices for garnish
Instructions:
- Preheat your grill to medium-high heat.
- In a small bowl, mix together olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, dill, salt, and pepper.
- Brush the salmon fillets generously with the lemon herb mixture.
- Place the salmon fillets on the grill, skin-side down. Grill for about 4-5 minutes per side, or until the salmon is cooked through and flakes easily with a fork.
- Garnish with lemon slices before serving.
Why it's healthy: This salmon dish is rich in heart-healthy omega-3 fatty acids from the fish, while the herbs and lemon add flavor without any extra calories. It's a protein-rich, low-carb meal perfect for weight management.
Quinoa Stuffed Bell Peppers
These colorful quinoa stuffed bell peppers are filled with vegetables and legumes, providing a high-fiber, plant-based meal that is both filling and nutritious.
Ingredients:
- 4 large bell peppers
- 1 cup quinoa, rinsed
- 2 cups vegetable broth
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels
- 1 red onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- Chopped fresh cilantro for garnish
Instructions:
- Preheat your oven to 375°F (190°C).
- Cut the tops off the bell peppers and remove the seeds and membranes inside.
- In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes, or until quinoa is cooked and the liquid is absorbed.
- In a large skillet over medium heat, add olive oil and sauté the chopped onion and garlic until soft and fragrant, about 3-4 minutes.
- Add the cooked quinoa, black beans, corn, cumin, chili powder, salt, and pepper to the skillet with the onions and garlic. Stir well to combine.
- Fill each bell pepper with the quinoa mixture and place them in a baking dish.
- Bake in the preheated oven for 30-35 minutes, until the peppers are tender.
- Garnish with chopped cilantro before serving.
Why it's healthy: This meal is loaded with plant-based protein from quinoa and black beans, while providing essential vitamins and minerals from the bell peppers and vegetables. It's high in fiber, promoting good digestion and keeping you full longer.
Lentil and Vegetable Soup
A comforting lentil and vegetable soup that is not only heartwarming but also nutrient-dense. Perfect for a Good Friday meal that nourishes the body and satisfies the soul.
Ingredients:
- 1 cup green lentils, rinsed
- 8 cups vegetable broth
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 1 teaspoon thyme
- 1 teaspoon oregano
- Salt and pepper to taste
- 2 cups spinach leaves
- Lemon wedges for serving
Instructions:
- In a large pot, heat olive oil over medium heat. Add chopped onion, carrots, and celery. Sauté until the vegetables are soft, about 6-7 minutes.
- Add minced garlic and cook for an additional minute.
- Stir in lentils, vegetable broth, diced tomatoes, thyme, oregano, salt, and pepper. Bring to a boil.
- Reduce the heat, cover, and let the soup simmer for about 25-30 minutes, or until the lentils are tender.
- Stir in the spinach leaves and cook for another 5 minutes until wilted.
- Serve hot with a squeeze of fresh lemon juice.
Why it's healthy: Rich in plant-based protein, fiber, and vitamins, this soup is low in calories yet filling. The lentils offer a great source of iron and protein, making it an excellent weight-loss meal option.
Cauliflower Rice Stir-Fry
This vibrant cauliflower rice stir-fry is a nutrient-rich, low-calorie alternative to regular fried rice. It's packed with vegetables and flavor, perfect for a light Good Friday dinner.
Ingredients:
- 1 head cauliflower, grated into rice-sized pieces
- 2 tablespoons sesame oil
- 1 red bell pepper, sliced
- 1 cup snap peas
- 1 cup carrots, julienned
- 3 green onions, chopped
- 2 cloves garlic, minced
- 2 tablespoons soy sauce or tamari
- 1 tablespoon ginger, grated
- Salt and pepper to taste
- Sesame seeds for garnish
Instructions:
- In a large skillet, heat sesame oil over medium heat. Add minced garlic and grated ginger, sauté for 1 minute.
- Add the red bell pepper, snap peas, carrots, and green onions to the skillet. Stir-fry for 5 minutes until they start to soften.
- Stir in the cauliflower rice and soy sauce. Cook for an additional 5-7 minutes until the cauliflower is tender, but not mushy.
- Season with salt and pepper to taste.
- Garnish with sesame seeds before serving.
Why it's healthy: Cauliflower rice is low in carbohydrates and calories compared to traditional rice. The dish is rich in vitamins, antioxidants, and fiber, providing a healthy, weight-friendly meal choice.
Spinach and Feta Stuffed Sweet Potatoes
These spinach and feta stuffed sweet potatoes are delicious and nutritious. Sweet potatoes are a great source of complex carbohydrates and when paired with spinach and feta, create a well-balanced, healthy meal.
Ingredients:
- 4 medium sweet potatoes
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 4 cups fresh spinach leaves
- 1/2 cup feta cheese, crumbled
- 1/4 teaspoon nutmeg
- Salt and pepper to taste
- Chopped parsley for garnish
Instructions:
- Preheat your oven to 400°F (200°C).
- Prick each sweet potato with a fork and place them on a baking sheet.
- Bake for 45-50 minutes, or until the sweet potatoes are tender.
- In a skillet over medium heat, add olive oil and sauté the minced garlic for 1 minute.
- Add fresh spinach to the skillet and cook until wilted, about 2-3 minutes.
- Remove the skillet from heat and stir in feta cheese, nutmeg, salt, and pepper.
- Once the sweet potatoes are cooked, carefully slice them open lengthwise.
- Spoon the spinach and feta mixture into each sweet potato.
- Garnish with chopped parsley before serving.
Why it's healthy: Sweet potatoes are rich in fiber, vitamins A and C, and potassium. The spinach provides iron and vitamin K, while the feta adds a tasty source of calcium. This dish is well-balanced and satisfying.
Avocado and Tomato Salad with Balsamic Glaze
This simple yet flavorful salad provides healthy fats and fiber, making it ideal for a light Good Friday meal. The balsamic glaze elevates the flavors of fresh avocado and tomato.
Ingredients:
- 2 ripe avocados, diced
- 2 large tomatoes, diced
- 1 red onion, sliced thinly
- 2 tablespoons fresh basil, chopped
- 2 tablespoons olive oil
- 2 tablespoons balsamic glaze
- Salt and pepper to taste
Instructions:
- In a large bowl, combine diced avocados, tomatoes, and sliced red onion.
- Drizzle with olive oil and balsamic glaze.
- Add chopped basil, salt, and pepper. Gently toss to combine.
- Let the salad sit for a few minutes to enhance flavors before serving.
Why it's healthy: Avocados are rich in healthy monounsaturated fats, which support heart health. Tomatoes provide vitamins C and K, while fresh basil adds antioxidants. This salad is refreshing, nutritious, and low-calorie.
