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Grilled Lemon Herb Chicken with Quinoa Salad
This Grilled Lemon Herb Chicken with Quinoa Salad is a perfect combination of lean protein, whole grains, and fresh vegetables, making it an ideal and healthy choice for Iftar meals. It is not only nutrient-dense but also incredibly flavorful due to the herbs and lemon, which add zest to the meal without extra calories.
Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts
Juice and zest of 2 lemons
3 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and pepper to taste
For the Quinoa Salad:
1 cup quinoa, rinsed
2 cups water
1 cucumber, diced
1 red bell pepper, diced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/4 cup feta cheese, crumbled (optional)
Juice of 1 lemon
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
- Marinate the Chicken:
- In a bowl, combine lemon juice, zest, olive oil, minced garlic, oregano, thyme, salt, and pepper.
- Add chicken breasts and coat them thoroughly. Cover and marinate in the refrigerator for at least an hour, ideally overnight.
- Cook the Quinoa:
- In a medium saucepan, bring water to a boil, then add quinoa and a pinch of salt.
- Reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed.
- Remove from heat and let quinoa sit, covered, for 5 minutes. Fluff with a fork.
- Prepare the Salad:
- In a large bowl, combine cooked quinoa, cucumber, bell pepper, parsley, mint, and feta (if using).
- Drizzle lemon juice and olive oil over the salad, and season with salt and pepper. Toss to mix well.
- Grill the Chicken:
- Preheat the grill to medium-high heat.
- Grill the chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C) and it is thoroughly cooked.
- Serve:
- Place a portion of quinoa salad on each plate and top with grilled chicken breast.
- Garnish with additional fresh herbs if desired.
What Makes This Recipe Healthy:
- The dish is rich in protein and fiber, aiding in satiety and weight management.
- Quinoa is a whole grain that provides essential amino acids.
- Fresh herbs and lemon juice enhance flavor without adding unhealthy fats.
Baked Eggplant Parmesan
Baked Eggplant Parmesan provides a delicious, hearty option that's rich in vegetables and protein, while remaining low in bad fats. This healthy twist on a classic dish utilizes baked rather than fried eggplant, conserving flavor and nutrients.
Ingredients:
- 2 large eggplants
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 cup whole wheat breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 2 cups marinara sauce
- 1 1/2 cups shredded mozzarella cheese
- Fresh basil leaves for garnish
Instructions:
- Prepare the Eggplant:
- Slice eggplants into 1/4-inch thick rounds.
- Sprinkle salt over slices and let them sit for 20 minutes to draw out moisture. Rinse and pat dry.
- Preheat Oven:
- Preheat your oven to 400°F (200°C).
- Bread the Eggplant:
- Mix breadcrumbs, Parmesan cheese, dried basil, and oregano in a shallow bowl.
- Lightly brush eggplant slices with olive oil, then coat them in breadcrumb mixture.
- Bake the Eggplant:
- Place eggplant slices on a baking sheet lined with parchment paper.
- Bake for 25 minutes, flipping halfway through until golden brown.
- Assemble the Dish:
- Spread a thin layer of marinara sauce on the bottom of a baking dish.
- Layer baked eggplant slices over sauce, followed by more sauce and mozzarella cheese.
- Repeat layers, finishing with mozzarella on top.
- Bake:
- Cover with foil and bake for 20 minutes.
- Remove foil and bake for another 10 minutes or until cheese is bubbly and golden.
- Serve:
- Garnish with fresh basil and serve warm.
What Makes This Recipe Healthy:
- The use of baking instead of frying significantly limits unnecessary fats.
- Eggplant is nutrient-rich and low in calories.
- Whole wheat breadcrumbs increase fiber content.
Mediterranean Chickpea Salad
This Mediterranean Chickpea Salad is quick to make, highly nutritious and incredibly filling. With chickpeas as the main ingredient, it’s an excellent source of protein and fiber, making it perfect for maintaining energy levels after a day of fasting.
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red onion, finely chopped
- 1/2 cup Kalamata olives, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup crumbled feta cheese
- 3 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon red wine vinegar
- Salt and black pepper to taste
Instructions:
- Combine Ingredients:
- In a large bowl, mix chickpeas, cherry tomatoes, cucumber, red onion, olives, parsley, mint, and feta cheese.
- Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper.
- Toss the Salad:
- Pour dressing over salad and toss gently to combine.
- Chill and Serve:
- Refrigerate for at least 30 minutes before serving to allow flavors to meld.
What Makes This Recipe Healthy:
- Chickpeas provide plant-based protein and complex carbohydrates.
- A variety of fresh vegetables adds essential vitamins and antioxidants.
- The salad is high in fiber, supporting digestive health.
Cauliflower Rice Stir-Fry
Cauliflower Rice Stir-Fry is a healthy, low-carb alternative to traditional stir-fry dishes. Easy to prepare and packed with colorful vegetables, this dish offers a broad spectrum of vitamins, minerals, and fibers necessary after fasting.
Ingredients:
- 1 large head of cauliflower, grated into rice-sized pieces
- 1 tablespoon olive oil
- 1 red bell pepper, diced
- 1 cup broccoli florets
- 1 carrot, thinly sliced
- 1/2 cup peas
- 2 cloves garlic, minced
- 2 tablespoons soy sauce (low sodium)
- 1 tablespoon sesame oil
- Optional toppings: sliced green onions, sesame seeds
Instructions:
- Prepare the Cauliflower:
- Chop cauliflower into florets and pulse in a food processor until you achieve a rice-like consistency.
- Cook the Vegetables:
- In a large skillet, heat olive oil over medium heat.
- Add bell pepper, broccoli, carrot, and peas. Stir-fry for about 5 minutes until vegetables are tender-crisp.
- Add Cauliflower Rice:
- Push vegetables to one side of the skillet and add cauliflower rice.
- Stir-fry cauliflower for about 5 minutes until tender.
- Season the Stir-Fry:
- Add minced garlic, soy sauce, and sesame oil to the skillet.
- Stir everything together and cook for another 2 minutes.
- Serve:
- Remove from heat, garnish with green onions and sesame seeds, and serve hot.
What Makes This Recipe Healthy:
- This dish is low in carbohydrates and calories while providing a great source of fiber.
- Cauliflower is rich in vitamins C, K, and several B vitamins.
- By using a variety of vegetables, it incorporates multiple nutrients.
Turmeric Ginger Lentil Soup
The Turmeric Ginger Lentil Soup is a warm, comforting dish that's full of flavor and highly nutritious. Lentils, rich in protein and fiber, are enhanced by anti-inflammatory turmeric and ginger, providing an excellent way to break the fast.
Ingredients:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon ground turmeric
- 1 teaspoon cumin
- 1 cup red lentils, rinsed
- 6 cups vegetable broth
- 2 carrots, diced
- 1 can (14 oz) diced tomatoes
- Salt and pepper to taste
- 1 lemon, juiced
- Fresh cilantro for garnish
Instructions:
- Sauté Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, and ginger. Sauté until onion is translucent.
- Add Spices and Lentils:
- Stir in turmeric and cumin and cook for 1 minute.
- Add lentils, vegetable broth, carrots, and diced tomatoes.
- Simmer the Soup:
- Bring the pot to a boil, then reduce heat to a simmer.
- Cover and cook for 20-25 minutes until lentils are tender.
- Season and Serve:
- Season soup with salt, pepper, and lemon juice.
- Garnish with fresh cilantro and serve warm.
What Makes This Recipe Healthy:
- Lentils are a great source of plant-based protein and fiber, helping keep you full.
- Turmeric and ginger offer potent anti-inflammatory and antioxidant properties.
- Low in fat and high in nutrients, perfect for weight management.
Stuffed Bell Peppers with Farro and Spinach
These Stuffed Bell Peppers with Farro and Spinach make a satisfying and nutritious meal, perfect for those looking to maintain a healthy diet during Ramadan. Farro is an ancient grain packed with fiber and protein, while spinach provides essential vitamins and iron.
Ingredients:
- 4 large bell peppers, any color
- 1 cup farro, rinsed
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 cups fresh spinach, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/2 cup tomato sauce
- 1/4 cup grated Parmesan cheese (optional)
Instructions:
- Preheat Oven:
- Preheat your oven to 375°F (190°C).
- Prepare the Farro:
- In a medium saucepan, bring vegetable broth to a boil.
- Add farro and reduce heat to a simmer. Cook for 20-30 minutes until tender and liquid is absorbed.
- Prepare the Peppers:
- Cut the tops off the bell peppers and remove seeds and membranes.
- Place peppers in a baking dish, cut side up.
- Cook the Filling:
- Heat olive oil in a skillet over medium heat.
- Add onion and garlic, sauté for 3 minutes until soft.
- Stir in cooked farro, spinach, oregano, salt, and pepper.
- Stuff the Peppers:
- Spoon the farro mixture into each bell pepper.
- Top with a spoonful of tomato sauce and sprinkle with Parmesan cheese.
- Bake:
- Cover with foil and bake for 30 minutes.
- Remove foil and bake for another 10 minutes until peppers are tender.
What Makes This Recipe Healthy:
- High in fiber from farro and vegetables, helping with digestion and satiety.
- Contains essential nutrients from spinach and bell peppers.
- Low in calories, suitable for weight management.
