Healthy Dinner Recipes Under $5

dinner recipes

Healthy Dinner Recipes

Cooking healthy dinner recipes doesn’t have to be expensive or difficult. These meals only take 30 minutes or less to make from preparation to the finished product. They all include protein and carbs balanced with veggies. If you are on a grocery shopping budget, you can get the most bang for your buck with these 5 dollar dinners.

Sunday: Lemon Shrimp and Rice

Ingredients:

12 oz. frozen peeled and deveined medium shrimp
1 lemon
2 tablespoon olive oil
2 clove garlic, sliced
6 cups spinach
½ teaspoon Italian seasoning (optional)
salt and pepper to taste

Directions:

Rinse shrimp. Peel lemon and drain juice over a small bowl. Cook rice according to directions
Over medium heat, in a skillet heat olive oil. Cook garlic in oil for one minute. Add shrimp and cook for 4 minutes
Add spinach, lemon peel, lemon juice and rice. Sprinkle salt and pepper to taste.

Monday: Beef Pot Roast

Ingredients:

2 teaspoon dried parsley
½ teaspoon garlic powder
1 boneless beef chuck roast
2 tablespoon extra-virgin olive oil
2 yellow onions
1 ¾ cup reduced-sodium beef broth
3/4 pound potatoes, sliced
1 pound carrots, sliced

Directions:

Preheat oven to 350
Combine parsley, garlic powder, salt, and pepper. Rub seasoning all over roast.
Heat oil in a pot over medium-high heat. Add roast and cook for 5 minutes. Transfer to plate
Combine onions and ¼ cup of water in a pot and cook for 8 minutes
Stir in broth and bring to a boil. Transfer roast back to pot roast for 2 hours
Add potatoes, carrots, onions and cover on low for an additional 45 minutes

Tuesday: Fish Tacos

Ingredients:

2 (6 oz.) packages of tilapia fillets, cut into strips
¾ teaspoon ground cumin
¼ teaspoon salt
½ tablespoon lime juice
½ tablespoon lemon juice
8 flour tortillas
2 cups lettuce, shredded
1 large tomato, chopped
2 onions, diced
½ cup shredded cheese (optional)

Directions:

Preheat oven to 425
Arrange fish on a baking sheet and line with parchment paper
In a mixing bowl, combine cumin, salt, and pepper. Sprinkle on both sides of the fish strips
Bake for 9-12 minutes
Move the fish in a bowl and pour lemon and lime juice. Fill tortillas with fish, lettuce, tomatoes, onions and top with cheese, if using.

Wednesday: Pasta with Herb and Tomatoes

Ingredients:

1 box of pasta
cherry tomatoes
1 tablespoon olive oil
2 teaspoon basil
½ tablespoon oregano
salt and pepper to taste

Directions:

1 Preheat oven to 400
2. Boil water and add pasta until cooked
3. Slice cherry tomatoes in half
4. Combine oil, basil, oregano and tomatoes. Pour mixture on baking sheet
5. Bake for 15-25 minutes
6. Drain pasta and serve with tomato mixture on top

Thursday: Honey Lemon Chicken with Rice

Ingredients:

3/4 teaspoon lemon zest
1 tablespoon lemon juice
1 ¼ cup chicken stock
2 tablespoon honey
3 tablespoon vegetables pol
4 chicken breasts
½ cup onions, diced
1 cup brown rice
¼ teaspoon pepper

Directions:

Combine lemon zest, lemon juice, chicken stock and honey in a small bowl and set aside
Pour the vegetable oil in a large pot and heat
Slice the chicken breast and slice vertically and horizontally
Place chicken in a pot and brown each side for 2 ½ minutes
Remove chicken and add onions and saute
Add rice, broth mixture, pepper and chicken to pot
Cover and simmer on low for an additional 30 minutes

Friday: Black Bean Chili

Ingredients:

1 large onion, chopped
1 green pepper, chopped
2 (15 oz.) can of black beans, rinsed and drained
1 (28 oz.) can diced tomatoes
¾ cup beef broth
2 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon paprika
2 cloves of garlic, minced

Directions:

In a skillet, over medium heat, brown garlic, peppers and onions
Add beans, tomatoes, broth, chili powder, cumin, and paprika
Cover and cook on low heat for 8-10 minutes

Saturday: Chicken Tomato and Cucumber Salad

Ingredients:

5 tablespoon olive oil
1 pound chicken breast
¼ cup white wine vinegar
1 teaspoon thyme
1 cucumber
2 tomatoes, sliced
½ cup green olives, pitted and sliced
3 oz. feta cheese (optional)

Directions:

In a skillet, add olive oil over medium heat
Cut the breast into strips and sprinkle salt and pepper on both sides. Cook for 8-10 minutes
For the dressing, stir together the thyme and vinegar
Serve with cucumbers, tomatoes, olives and cheese on top

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The Amazing Health Benefits of Chia Seeds

chia seeds

What Are Chia Seeds?

Chia seeds are considered to be one of the healthiest superfoods in the world. You have most likely heard about these amazing protein-packed foods, but they have been around longer than you realize. They are produced by a plant that is part of the mint family and native to both Mexico and Guatemala.

In the mayan language, chia, means “strength”, which is the perfect word to describe these foods. In ancient times, Mayan and Incan warriors consumed these high-quality seeds to sustain their energy during travel or battle. Only in recent years, the tiny black seeds have become popular worldwide. Chia seeds are the highest plant based source of protein in the world. They don’t come close to the amount of protein you would get from meat but are incredibly filling for a non-animal based source.

The Benefits and Uses of Chia Seeds

Many runners take advantage of these seeds because of their high source of protein, fats, and antioxidants. This provides consumers with enough energy to finish their workout strong. Chia seeds are high in omega 3 fats, which has been proved to help reduce inflammation. Regular consumption of these seeds can prevent joint pain and arthritis while decreasing risks of heart disease.

Chia seeds are a healthy and natural supplement that can be used during weight loss due to its high fiber content. Foods that are high in fiber, keep you full for a longer period of time and helps cleanse the colon. You can essentially increase nutritional value to any dish by simply adding chia seeds. You can benefit from the healthy nutrients without feeling guilty. One tablespoon of chia seeds has less than 100 calories, which is enough to fuel your energy for the entire day. All high quality and pure chia seeds are grown organically, which makes them non-GMO foods. This makes them a great alternative for people who are gluten-free and dairy-free.

The Negative Health Effects of Chia Seeds

Although chia seeds have many health benefits, studies that found that some people can develop allergic reactions similar to mustard seeds. These symptoms can include skin rashes, hives, difficulty of breath and more.

Because chia seeds are high in fiber, overeating them has been known to cause gas and bloating. It’s important to discuss the use of chia seeds with your physician before including them in your diet.

Resources I Used: 

For more chia seed recipes go to http://dailyburn.com/life/recipes/chia-seed-recipes/
And for additional information: https://dailyhealthclick.com/chia-seeds-ultimate-guide-health-benefits-easy-recipes/

Chia Seed Recipes

Breakfast Egg Muffins

Ingredients:

1 ½ cup baby spinach, cooked
4 eggs
1 tomato, diced
¼ onion, chopped
5 mushrooms, sliced
2 tablespoon parsley, finely chopped
2 tablespoon chia seeds
¼ teaspoon sea salt
¼ teaspoon pepper
1 tablespoon olive oil

Directions:

Preheat the oven to 350
Pour olive oil in a skillet on medium-high heat. Cook the onions, mushrooms and spinach
In a medium bowl, combine eggs, vegetables and remaining ingredients
Whisk the egg mixture well until blended
Pour the mixture into muffin tins and bake for approximately 30 minutes
Remove from the oven and set aside to cool

Avocado Chia Toast

Ingredients:

2 slices of whole wheat toast
½ avocado, sliced
10-15 grapes, sliced
10-16 cashews
1 tablespoon chia seeds

Directions:

Place 4 avocado slices on toasted bread
Add grapes and cashews
Sprinkle chia seeds
Enjoy!

Blueberry Chia Pudding

Ingredients:

2 cups almond milk, unsweetened
½ cup chia seeds
¼ teaspoon vanilla extract
1 ½ tablespoon raw honey
½ cup almonds
1 cup blueberries

Directions:

In a mixing bowl, combine almond milk, chia seeds, and honey
Stir until mixed well
Set mixture in fridge overnight
Stir well and top with blueberries and almonds

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The Benefits of Drinking Smoothies

drinking smoothies

Why Everyone Is Drinking Smoothies

Smoothies are a great alternative for people who don’t have time to prepare all three meals of the day. Sometimes I prefer drinking smoothies for breakfast because they are easy to digest. This gives the digestive system a break, therefore your body absorbs more nutrients. There is so much over processed food that doesn’t provide us with any nutritional value. Replacing a meal with a healthy smoothie can improve your overall health. 

The best part is that you can add vegetables without tasting them in your smoothie. Smoothies are a great way to keep hydrated for people who aren’t the biggest fan of plain tasting water. The consumption of smoothies before and after workouts will also give your body energy for maximum performance. The natural ingredients you absorb from drinking smoothies give the body fats and fuel to burn. 

They are cheap and quick to make, especially when you are on the go. Remember, juicing is a great way to consume fruits and vegetables, but smoothies don’t contain any protein to help boost your metabolism. You can add protein powder or Greek yogurt in order to add the extra nutrients. Here are a few of my favorite recipes I encourage you to try. Let me know what you think!


Strawberry Banana Smoothie

Ingredients:

½ cup orange juice
½ cup plain greek yogurt
1 banana
1 cup strawberries
2 teaspoon honey

Directions:

  1. In a blender or a food processor, pour the orange juice and honey
  2. Add yogurt and fruits
  3. Blend until mixed well.

 

Triple Berry Blast Smoothie

Ingredients:

1 1/2 cup orange juice
½ cup blackberries
½ cup strawberries
3/4 cup raspberries

Directions:

  1. In a blender or food processor, pour orange juice and add fruits
  2. Blend until mixed.

 

Banana Almond Smoothie

Ingredients:

1 cup almond milk
½ cup vanilla yogurt
2 large bananas
2 teaspoon honey

Directions:

  1. In a blender or food processor, pour almond milk, yogurt and honey
  2.  Add bananas and blend until mixed well

 

Blueberry Pomegranate Smoothie

Ingredients:

¾ cup pomegranate juice
½ cup greek yogurt
1 cup blueberries
1 tablespoon honey
3/4 teaspoon lemon juice

Directions:

  1. In a blender, combine pomegranate juice and greek yogurt
  2.  Add honey, lemon juice and blueberries
  3. Lastly, blend until mixed

 

Veggie Blend Smoothie

Ingredients:

1 ¼ cup tomato juice
¼ cup carrot juice
¼ cucumber, peeled and chopped
½ celery stalk
¼ cup spinach
¼ cup parsley

Directions:

  1. In a blender, pour tomato juice and carrot juice
  2. Combine cucumber, celery, spinach, and parsley
  3. Finally, blend until mixed well.
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Chicken Recipes For Weight Loss

chicken recipes

Quick Chicken Recipes For Weight Loss

Chicken recipes are great for weight loss because it is low in fat and high in protein. If you’re not a vegetarian, you most likely include this poultry in your diet. I eat a lot of chicken when I’m trying to tone my body for the summer. Not only can you build muscle, but vitamins and minerals in chicken also help boost your immune system.

Just make sure you purchase fresh and organic meat and stay away from foods that have been processed with chemicals. Keep reading for healthy chicken recipes for the whole week. These meals don’t require great culinary skill and take 30 minutes or less to prepare. If you have any awesome chicken recipes, leave them in the comments below. If you are interested in more dinner recipes, check out this post

 

Sunday: One Pan Chicken & Broccoli

Ingredients:

½ cup water

2 tablespoons soy sauce

2 teaspoons cornstarch

1 teaspoon grated fresh ginger

1 teaspoon toasted sesame oil

3/4 pound broccoli

1 yellow sweet pepper

2 tablespoons cooking oil

12 ounces skinless, boneless chicken, cut into bite-size pieces

2 cups chow mein noodles

 

Directions:

For sauce, in a small bowl stir together water, soy sauce, cornstarch, ginger, and sesame oil
Cut flowerets from broccoli stems and separate flowerets
Cut pepper into short, thin strips
In large skillet heat 1 tablespoon of the cooking oil over medium-high heat
Cook and stir broccoli stems in hot oil for 1 minute
Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes
Remove from the skillet; set aside
Add remaining oil to the skillet
Add chicken; cook and stir for 2 to 3 minutes or until no longer pink
Push chicken from center of wok
Stir sauce; pour into center of wok
Cook and stir until thickened and bubbly
Return cooked vegetables to wok
Stir together to coat
Cook and stir 1 minute more or until heated through
Serve over chow mein noodles

 

Monday: Balsamic Chicken

Ingredients:

2 tablespoons butter

1 tablespoon olive oil

4 boneless skinless chicken breasts

¾ teaspoon salt

¼ teaspoon black pepper

⅓ cup chopped onions

2 cups cremini mushrooms, sliced

4 cloves roasted garlic, smashed (or 2 cloves raw)

¼ cup balsamic vinegar

¼ – ½ teaspoon red pepper flakes

1 teaspoon chopped thyme, fresh

½ cup water

1 tablespoons fresh chopped chives

 

Directions:

Preheat the oven to 350ºF
Heat the butter and olive oil on medium high heat in a skillet
Add the chicken breasts season each side with salt and pepper and cook 3 minutes per side
Transfer the chicken to an oven-safe baking dish and bake uncovered for 20-25 minutes
When 10 minutes of baking time remain, prepare the balsamic mushrooms
Heat the same skillet used to brown the chicken over medium high heat
Add the onions and mushrooms
Saute for 1 minute before adding in the roasted garlic; cook for an additional minute
Add the balsamic vinegar, red pepper flakes, and chopped thyme
Heat the balsamic vinegar through for 1 minute then add in the ½ cup of water
Continue to cook until the liquid reduces to about half
Adjust the seasonings to taste
Serve warm with chopped chives or parsley

 

Tuesday: Cranberry Chicken Salad

Ingredients:

½ cup  lite mayonnaise

¼ cup plain Greek yogurt

1 teaspoons fresh lemon juice

1 tablespoon minced flat leaf parsley

¼ teaspoon dried dill

3 cups chopped or shredded cooked chicken

½ cup finely chopped celery or finely chopped apple

⅓ cup dried cranberries

⅓ cup chopped toasted walnuts 

salt and pepper to taste

 

Directions:

In a large bowl, whisk mayonnaise, sour cream or yogurt, lemon juice, parsley, and dill
Add remaining ingredients and stir until combined
Add salt and pepper to taste
Serve chilled on bread or lettuce

 

Wednesday: Chicken Lettuce Wraps

Ingredients:

For the sauce:

6 tablespoons low sodium soy sauce

1 clove garlic, minced

2 tablespoons honey

2 tablespoons water

1 tablespoon finely chopped ginger

1 tablespoon rice vinegar

3/4 tablespoon chili paste

the juice of 2 limes

1 teaspoon cornstarch

For the chicken:

1 tablespoon olive oil or sesame oil

1 lb ground lean chicken

1/4 cup lightly salted cashews, coarsely chopped

3 green onions, thinly sliced

16 leaves lettuce, for wrapping

 

Directions:

Prepare the sauce
Place all the ingredients in a small bowl and whisk to combine and set aside
Heat the olive oil in a large skillet over medium heat
Add the ground chicken and break down any big lumps
Cook, stirring occasionally until the chicken is browned
Add the cashews and cook, stirring, for 1-2 minutes, then add the sauce and cook for 1-2 minutes more
Stir in the green onions, remove from heat and scoop the chicken mixture into the lettuce leaves

 

Thursday: Cilantro & Lime Chicken

Ingredients:

4 skinless boneless chicken breasts

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 Tablespoon olive oil

1 cup chicken broth

3/4 Tablespoon fresh lime juice

1/4 cup finely chopped onion

1 Tablespoon chopped cilantro

1/2 teaspoon red pepper flakes

3 Tablespoons heavy cream

2 Tablespoons unsalted butter, cubed

 

Directions:

Preheat oven to 375°F
Sprinkle each chicken breast with salt and pepper
In a large ovenproof skillet, heat the oil over medium-high heat
Add the chicken and cook for 6-7 minutes, turning once
Set chicken on a plate and cover tightly with foil
Remove skillet from heat and add the broth, lime juice, onion, cilantro, and red pepper
Return to heat
Cook and stir to scrape up the browned bits from the bottom of the skillet.
Bring to a boil.
Allow to boil gently, uncovered, for 10 minutes
Reduce heat to medium-low, then add the cream and butter
Stir until butter has melted
Add chicken to the sauce and place the skillet in the preheated oven
Bake uncovered until the chicken is completely cooked through, about 5-10 minutes
Serve chicken with sauce spooned on top

 

Friday: Chicken and Avocado Salad

Ingredients:

10 cloves of garlic minced

1/4 cup of olive oil

1/4 cup to 1/2 cup of brown sugar

8 boneless skinless chicken breasts

 

Directions:

Saute the garlic in the olive until golden, add the brown sugar until it is a slight paste over medium heat
Remove from heat and spread over chicken breasts placed in a greased glass pan
Season with salt and pepper
Cook at 500 degrees for 30 minutes

 

Saturday: Sweet Garlic Chicken

Ingredients:

10 cloves of garlic minced

1/4 cup of olive oil

1/4 cup to 1/2 cup of brown sugar

8 boneless skinless chicken breasts

 

Directions:

Saute the garlic in the olive until golden, add the brown sugar until it is a slight paste over medium heat
Remove from heat and spread over chicken breasts placed in a greased glass pan
Season with salt and pepper
Cook at 500 degrees for 30 minutes

 

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