Hearty Garlic Herb Roasted Chicken with Vegetables for Busy Professionals
Description:
Prepare a hearty and nutritious Garlic Herb Roasted Chicken with Vegetables in just over an hour. This easy, one-pan meal is perfect for busy professionals seeking a quick dinner solution. Packed with protein and wholesome veggies, it’s ideal for meal prepweight management, and post-workout nutrition.
Ingredients:
- 1 whole chicken (about 4-5 lbs)
- 4 large carrots, peeled and cut into chunks
- 4 large potatoes, cut into chunks
- 1 large onion, cut into wedges
- 4 cloves garlic, minced
- 2 tablespoons fresh rosemary, chopped
- 2 tablespoons fresh thyme, chopped
- 1 lemon, quartered
- 4 tablespoons olive oil
- Salt and pepper to taste
Preparation:
1. Preheat Oven: Preheat your oven to 425°F (220°C).
2. Prepare Chicken: Pat the chicken dry with paper towels. Rub it with olive oil, minced garlic, rosemary, thyme, salt, and pepper. Place lemon quarters inside the cavity of the chicken.
3. Roast Vegetables: Arrange carrots, potatoes, and onions in a large roasting pan. Drizzle with olive oil, and season with salt and pepper. Toss to coat.
4.Roast Chicken and Vegetables: Place the chicken on top of the vegetables in the pan. Roast in the oven for 1 hour to 1 hour and 15 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
5.Serve:Let the chicken rest for 10 minutes before carving. Serve with roasted vegetables.
Quick and Flavorful Teriyaki Chicken Stir-Fry
Description: Whip up a quick and flavorful Teriyaki Chicken Stir-Fry in just 30 minutes. This easy-to-make meal is perfect for busy workers who need a high-protein lunch or dinner, featuring a delicious combination of lean chicken and crisp vegetables in a savory teriyaki sauce. Ideal for meal prep, healthy eating, and weight management.
Ingredients:
- 1 lb chicken breast, sliced thinly
- 2 tablespoons olive oil
- 2 cups mixed vegetables (bell peppers, broccoli, snap peas)
- 1/4 cup low-sodium teriyaki sauce
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 tablespoon sesame seeds (optional)
- Cooked brown rice or quinoa (for serving)
Preparation:
Cook Chicken: Heat olive oil in a large skillet over medium-high heat. Add chicken slices and cook until browned and cooked through.
Stir-Fry Vegetables: Add garlic and ginger to the skillet, followed by mixed vegetables. Stir-fry until vegetables are tender-crisp.
Add Sauce: Pour teriyaki sauce over the chicken and vegetables. Stir to coat and cook for an additional 2-3 minutes.
Serve: Garnish with sesame seeds if desired. Serve over cooked brown rice or quinoa.
Easy Mediterranean Chickpea Salad
Description: Create a vibrant and easy Mediterranean Chickpea Salad in just 15 minutes. This refreshing, nutrient-dense salad is perfect for a quick work lunch or a healthy snack. Loaded with fiber and protein, it’s an excellent choice for weight loss, energy boost, and busy schedules.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Preparation:
Combine Ingredients: In a large bowl, mix chickpeas, cherry tomatoes, cucumber, red onion, olives, and feta cheese.
Dress Salad: In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper. Pour over the salad and toss to combine.
Serve: Enjoy immediately or chill in the refrigerator for 30 minutes.
Simple Beef and Vegetable Skillet*
Description: Prepare a Simple Beef and Vegetable Skillet in just 25 minutes. This easy recipe combines tender beef with fresh vegetables for a quick and satisfying dinner. Ideal for busy professionals seeking a high-protein meal, meal prep option, and balanced nutrition.
Ingredients:
- 1 lb ground beef
- 1 tablespoon olive oil
- 1 cup bell peppers, diced
- 1 cup zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Preparation:
Cook Beef: Heat olive oil in a large skillet over medium heat. Add ground beef and cook until browned.
Add Vegetables: Add garlic, bell peppers, zucchini, and cherry tomatoes to the skillet. Cook until vegetables are tender.
Season: Stir in paprika, salt, and pepper. Cook for another 2-3 minutes.
Serve: Garnish with fresh parsley if desired. Serve hot.
Speedy Egg and Veggie Breakfast Burrito
Description: Make a Speedy Egg and Veggie Breakfast Burrito in under 10 minutes. This nutritious and easy-to-make breakfast is perfect for busy mornings and provides a protein-packed start to your day. Ideal for on-the-go, meal prep, and weight management.
Ingredients:
- 2 large eggs
- 1/4 cup milk
- 1/2 cup shredded cheese
- 1/2 cup diced bell peppers
- 1/4 cup chopped spinach
- 1 tablespoon olive oil
- 1 whole wheat tortilla
- Salt and pepper to taste
Preparation:
Cook Eggs: In a bowl, whisk together eggs, milk, salt, and pepper. Heat olive oil in a skillet over medium heat, pour in the egg mixture, and cook until scrambled.
Add Veggies: Add bell peppers and spinach to the skillet, and cook until veggies are tender.
Assemble Burrito: Place scrambled eggs and veggies on a whole wheat tortilla, sprinkle with cheese, and roll up.
Serve: Enjoy immediately or wrap in foil for a portable breakfast.
