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12 attractive ideas for a healthy dinner for two

BingMag.com 12 attractive ideas for a healthy dinner for two

Sometimes it happens that you do not have time to cook dinner due to your busy schedule and you immediately go to order fast food or reheat a frozen food. You know that eating these foods is not good for your health, but you do not have enough time to cook a healthy home-cooked meal. So what to do?

Today at BingMag Meg we will teach you how to cook 12 healthy home-cooked meals for dinner that can provide beneficial nutrients to your body without gaining weight.

1. Chicken and Quinoa Bowl

BingMag.com 12 attractive ideas for a healthy dinner for two

This protein-rich meal is a good choice for dinner. p>

Nutritional value:

  • Calories: 516
  • Protein: 43 g
  • Fat: 27 g
  • Carbohydrates: 29 grams

With 100 grams of quinoa, it provides all the essential amino acids, omega-6 fats and 10% of the body's daily requirement of folate. Chicken is not only low in fat, but also high in protein, and with 100 grams of chicken breast you get 28 grams of protein and 4 grams of fat.

This recipe is suitable for 2 people and is ready in 30 minutes.

Ingredients

  • Skinless and boneless chicken breast (about 200 g): 1 chopped
  • Water: 1 cup li>
  • Quinoa: raw half a cup
  • Arugula: 2 cups (if you do not have access to this vegetable you can remove it from the plate.)
  • Small avocado: 1 slice Cherry tomatoes: halved Half a cup
  • Large eggs: 2
  • Sesame seeds: 1 tablespoon
  • Olive oil: 1 tablespoon
  • Salt and pepper: As needed

Method of preparation

  • Season the chickens with salt and pepper.
  • Pour quinoa into 1 cup of boiling water, close the pot and reduce the heat. Wait 15 minutes for the quinoa to cook and absorb the water completely.
  • While the quinoa is cooking, pour the olive oil into the pan and fry the chicken. Heat the chicken until it turns brown.
  • Cook the eggs for 6 minutes. Then put them in cold water and peel them. Now cut each egg in half in half.
  • Pour the quinoa into two bowls, place the regula on top, then add the chicken, avocado, cherry tomatoes, eggs and sesame seeds.
  • li>

    Dinner is ready.

    2. Fried rice with sesame and tofu

    BingMag.com 12 attractive ideas for a healthy dinner for two

    The secret to the health of this food is that rice before Frying is fully cooked.

    Nutritional value:

    • Calories: 453
    • Protein: 13 g
    • Fat: 26 grams
    • Carbohydrates: 43 grams

    Tofu has many health benefits, including improving fat metabolism, heart health and controlling blood sugar. This recipe is vegetarian, but if you do not like vegetarian food, you can use chicken or shrimp instead of tofu.

    This recipe is suitable for 2 people and is ready in 60 minutes.

    Ingredients

    • Hard tofu: 80 g
    • Sesame oil: 3 tablespoons
    • Apple cider vinegar: Half a tablespoon
    • Low sodium soy sauce: 1 tablespoon
    • Pea and carrot mixture: 1 cup frozen
    • Chopped white onion: 1
    • Stirred large egg : 1 piece
    • Cooked white rice: 1 cup
    • Chopped onion: a quarter cup

    Method of preparation

  • Mix half the sesame oil and soy sauce with all the apple cider vinegar and sesame seeds. Add the tofu to the mixture and stir until the tofu is completely absorbed into the mixture. Now place them in the oven tray and let them cook for 40 minutes.
  • After 30 minutes from the start of cooking the tofu, heat a small pan and cook the scrambled eggs in it.
  • Cover another baking tray with parchment paper and place eggs, rice, white onions, peas and carrots on top. Mix the rest of the sesame oil and soy sauce together and pour over all the ingredients. Finally, sprinkle the onions over the ingredients.
  • Place the tray in the oven for 7 to 10 minutes to cook all the ingredients.
  • Mix the rice and vegetables in a bowl, then Add the tofu and stir well.
  • Dinner is ready.

    3. Taco fish, mango and avocado

    BingMag.com 12 attractive ideas for a healthy dinner for two

    In addition to the tropical climate, this taco contains useful fats for The heart contains omega-9 fats and oleic acid.

    Nutritional value:

    • Calories: 389
    • Protein: 28 grams
    • >
    • Fat: 74 g
    • Carbohydrates: 45 g

    Oleic acid has anti-inflammatory properties and is known as an anti-cancer agent. Various studies have also shown that this substance is essential for the growth and function of the brain.

    This recipe is suitable for 2 people and is ready in 30 minutes.

    Ingredients

    • Tilapia fish fillet: 2 pieces
    • Olive oil: 1 tablespoon
    • Lemon juice: 3 tablespoons
    • Honey: 1 tablespoon Table
    • grated garlic: 2 cloves
    • chili powder: 1 tablespoon
    • chopped cabbage: 1 cup
    • chopped coriander : 1 tablespoon
    • Low-fat cream: 2 tablespoons
    • Chopped mango: 1 cup
    • Small chopped avocado: 1
    • Taco bread: 4 pieces
    • Cumin powder, salt and pepper: enough

    How to prepare

  • Preheat oven to medium heat Heat over medium heat.
  • Put the tilapia in a bowl and mix the olive oil, lemon juice, honey, garlic, cumin powder, salt and pepper and dip the fish in it. Let the fish stand for 20 minutes.
  • Mix the cabbage, coriander and cream in a bowl and add salt and pepper. Refrigerate the mixture for 10 minutes.
  • Place the fish on the grill and grill each side for 3 to 5 minutes. Once the fish is ready, heat the taco bread a little to make it crispy.
  • Divide the fish evenly between the four breads, pour the vegetable and cream mixture over the fish, and add the chopped mango and avocado. Pour them.
  • Dinner is ready.

    4. Chicken, Potatoes, and Broccoli It provides healthy fats, vegetables and healthy fats to your body.

    Nutritional value:

    • Calories: 560
    • Protein: 35 grams
    • Fat: 26 grams
    • Carbohydrates: 47 grams

    This food contains a variety of antioxidants, vitamin C, anthocyanins and flavonoids. Antioxidants are molecules that protect the body's cells against free radicals. They also have various anti-cancer properties and many benefits for improving heart health.

    This recipe is suitable for 2 people and is ready in less than 30 minutes.

    Ingredients

    • Chopped chicken breast without skin and bones: 200 g
    • Broccoli: 2 cups
    • Chopped cube potatoes: 1 cup
    • Chopped red onion: half a cup
    • Grated garlic: 1 clove
    • Dried cranberry: a quarter cup
    • Chopped walnuts: 3 tbsp
    • Olive oil: 2 tablespoons
    • Salt and pepper: as needed

    How to prepare

  • Oven at room temperature Preheat to 190 degrees Celsius and cover the tray with a sheet of greaseproof paper.
  • Mix the broccoli, chopped potatoes, onion and garlic. Add oil, salt and pepper to the vegetable mixture. Wrap the mixture between the foil and bake in the oven for 12 minutes.
  • Remove the vegetables from the oven after cooking and place the chicken on a tray. Allow the chicken to cook for 8 minutes.
  • After 8 minutes, add the walnuts and cranberries to the chicken. It takes about 8 to 10 minutes for the walnuts, cranberries and chicken to cook together.
  • Mix all ingredients together. Dinner is ready.
  • 5. Bowl of roasted vegetables and lentils

    BingMag.com 12 attractive ideas for a healthy dinner for two

    This is a vegetarian meal rich in vegetable protein./p>

    Nutritional value:

    • Calories: 288
    • Protein: 12 g
    • Fat: 3.5 g
    • Carbohydrates: 56 grams

    This food is a good source of iron needed by the body and provides proper oxygen to your body. Iron deficiency is one of the problems of vegetarians and this food can help their health.

    This recipe is suitable for 2 people and is prepared in 40 minutes.

    Ingredients

    • Chopped white onion: 1 small
    • Chopped cube carrot: 1 cup
    • Chopped zucchini: 1 medium
    • Chopped cube potatoes: 1 medium
    • Olive oil: 1 teaspoon
    • Fresh or dried rosemary: 1 teaspoon
    • Fresh or dried thyme : 1 teaspoon
    • Raw lentils: half a cup
    • Vegetable juice or plain water: 1 cup
    • Balsamic vinegar: 1 tablespoon
    • Honey: 1 tablespoon
    • Salt and pepper: as needed

    Preparation

  • Preheat the oven to 220 C . Mix onions, carrots, zucchini and potatoes. Add olive oil, salt and pepper to the vegetable mixture and stir.
  • Put the vegetables on an oven tray, sprinkle with rosemary and thyme and place in the oven for 35 to 40 minutes. li>
    • Put vegetable juice on gas to boil. Add the lentils to the water, reduce the heat and close the pot. It takes between 20 and 25 minutes to cook the lentils.
    • When all the ingredients are cooked, pour them all into a bowl and add the balsamic vinegar and honey.
    • Dinner is ready. . Mix all ingredients well before serving.
    • 6. Lettuce, pea and tuna sandwich

      BingMag.com 12 attractive ideas for a healthy dinner for two

      This meal, due to the presence of fish and tuna , Is rich in protein.

      Nutritional value:

      • Calories: 324
      • Protein: 30 g
      • Fat: 9 G
      • Carbohydrates: 33 g

      There is also a good amount of vegetable fiber in this food that can keep you full for hours.

      • Cooked chickpeas: 1 cup
      • Tuna: 1
      • Lettuce leaves: 6
      • Chopped carrots: 1 medium
      • Chopped red onion: 1 small
      • Chopped celery stalk: 1
      • Chopped coriander: 2 tbsp
      • Grated garlic: 1 clove
      • Sour lemon: 1 small juice
      • Mustard sauce: 2 tablespoons
      • Ardeh : 1 tablespoon
      • Salt and pepper: As needed

      How to prepare

    • Chop the peas with a food processor.
  • Fish, hui C. Mix onion, celery, coriander and garlic in a bowl.
  • Add the chickpeas and the rest of the ingredients, except lettuce, to the bowl and mix well.
  • In each Lettuce leaves Pour 2 to 3 tablespoons of the ingredients and wrap the leaves around it like a sandwich.
  • Your low-carb dinner is ready.

    7. Salmon and Spinach Pasta

    BingMag.com 12 attractive ideas for a healthy dinner for two

    This meal is a good source of omega-3 fatty acids. p>

    Nutritional value:

    • Calories: 453
    • Protein: 33 g
    • Fat: 24 g
    • Carbohydrates: 25 g

    Omega-3 fats have many benefits for the body and prepare it to fight inflammatory conditions and heart disease.

    This recipe is for 2 people It is suitable and can be prepared in less than 30 minutes.

    Ingredients

    • Skinless and boneless salmon: 300 g
    • Penne pasta: 1 Cup
    • Butter: 1.5 tablespoons
    • Chopped white onion: 1 small
    • Spinach: 3 cups
    • Low-fat cream : A quarter cup
    • grated Parmesan cheese: a quarter cup
    • grated garlic: 1 clove
    • freshly chopped parsley: 1 tablespoon
    • Salt and pepper: As needed

    How to prepare

  • Cook the pasta according to the instructions on the package.
  • Cook the onions for a while Roast in butter for 5 minutes.
  • Follow the salmon Add them and cook for 5 to 7 minutes and chop them while cooking.
  • Add the spinach to the ingredients to remove the excess water.
  • Cream, cheese Add the parmesan, garlic, salt and pepper to the pan, respectively, and let them cook together.
  • Add the cooked pasta and parsley to the ingredients and mix well.
  • Dinner is ready.

    8. Bowl of quinoa, shrimp and avocado

    BingMag.com 12 attractive ideas for a healthy dinner for two

    This bowl is a high protein meal with a good amount of Monounsaturated fatty acids (MUFAs).

    Nutritional value:

    • Calories: 458
    • Protein: 33 g
    • Fat: 22 g
    • Carbohydrates: 63 g

    MUFA Increases healthy blood fat levels and the body's access to fat-soluble vitamins such as vitamins E, D, Raises A and K. If you do not like shrimp, you can replace chicken, meat or eggs with it.

    This recipe is suitable for 2 people and is ready in less than 20 minutes.

    Ingredients

    • Raw shrimp without skin: 300 g
    • Cooked quinoa: 1 cup
    • Chopped cucumber: Half 1 medium cucumber
    • Small sliced avocado: 1 piece
    • Olive oil: 1 tablespoon
    • Melted butter: 1 tablespoon
    • Grated garlic: 2 cloves
    • Honey: 1 tablespoon
    • Lemon juice: 1 tablespoon
    • Salt and pepper: as needed

    Preparation

  • Roast the garlic in a mixture of butter and olive oil.
  • Add the shrimp to the garlic and fry until both sides are cooked.
  • Honey Add the lemon juice, salt and pepper to the ingredients and let them cook together until you have a thick sauce in the pan.
  • Put the quinoa in two bowls and put the shrimp on it.
  • Pour avocado and cucumber on both bowls.
  • Dinner is ready.

    9. Chicken and Peanut Seed is a squash noodles. These noodles are a good carbohydrate and gluten-free alternative to pasta and noodles.

    Nutritional value:

    • Calories: 529
    • Protein: 40 g
    • Fat: 29 g
    • Carbohydrates: 32 g

    This food is rich in peanut butter healthy proteins and fats that lower LDL (cholesterol) Bad) and the total level of cholesterol protects the heart against various diseases.

    This recipe is suitable for 2 people and is prepared very quickly.

    Ingredients

    • Cooked boneless chicken breast: 200 g
    • Chopped zucchini: 1 large
    • Chopped carrots: Half a cup
    • Cabbage Red: Half a cup
    • Sliced bell pepper: 1 small
    • Sesame oil: 2 tablespoons
    • Chopped garlic: 1 teaspoon
    • Peanut butter: 3 tablespoons
    • Honey: 2 tablespoons
    • Low sodium soy sauce: 3 tablespoons
    • Rice vinegar: 1 tablespoon
    • Fresh ginger: 1 teaspoon
    • Spicy sauce: 1 teaspoon

    How to prepare

  • Garlic with a little Oil Roast the sesame over medium heat.
  • Roast the carrots, cabbage and bell peppers with the garlic.
  • Add the cooked pumpkin and chicken noodles to the pan and cook for about 3 minutes. Until the pumpkins are soft. Then remove the pan from the heat.
  • In a small saucepan, combine the remaining sesame oil, peanut butter, honey, soy sauce, rice vinegar, ginger and hot sauce and stir over high heat. Melt the peanut butter.
  • Pour the sauce over the squash and chicken and mix.
  • Dinner is ready.

    10. Beef Fijita

    BingMag.com 12 attractive ideas for a healthy dinner for two

    Beef Fijita is very easy to cook and will make you feel very full.

    Nutritional value:

    • Calories: 412
    • Protein: 35 g
    • Fat: 19 g
    • Carbohydrates: 24 g

    Onions and bell peppers combine well with lemon and chili and give a great taste to your food. You can use lettuce leaves instead of taco bread. By doing this, you will consume very little carbohydrates.

    This recipe is suitable for 2 people and will be ready in less than 30 minutes.

    Ingredients

    • Beef for steak: 300 g
    • Chopped onion: 1 small
    • Sliced bell pepper: 1 large
    • Low-sodium soy sauce : 3 tablespoons
    • Sour lemon: 1 teaspoon of water
    • Chili powder: 1 teaspoon
    • Olive oil: 1 tablespoon
    • Taco Bread: 4 small pieces

    How to prepare

  • Mix soy sauce, lemon, chili powder and olive oil.
  • Heat a pan and cook the steak, which you have cut into noodles. When the color of the meat turns brown, it is cooked.
  • Cook the onion and bell pepper in the same pan as you cooked the meat until soft.
  • Return the meat to the pan and let Cook for a few minutes with the vegetables.
  • Dinner is ready. Divide the ingredients between the four tacos and enjoy your dinner.
  • Spinach and mushroom frittata

    BingMag.com 12 attractive ideas for a healthy dinner for two

    This frittata is a simple, low-carb meal that you can eat at meal time. Eat it for breakfast or lunch.

    Nutritional value:

    • Calories: 282
    • Protein: 20 grams
    • Fat : 21 grams
    • Carbohydrates: 3 grams

    Eggs and spinach together provide 26% of the amount of vitamin A needed in a meal. This vitamin plays an important role in eye health by protecting ocular light sensor cells and preventing retinal detachment.

    This recipe is suitable for 2 people and is ready in less than 20 minutes./p>

    Ingredients

    • Olive oil: 2 tablespoons
    • Chopped mushrooms: 1 cup
    • Spinach: 1 cup
    • Eggs: 3 large
    • Low-fat chopped mozzarella cheese: half a cup
    • Salt and pepper: as needed

    Preparation

  • Preheat the oven to 200 degrees Celsius.
  • Pour 1 tablespoon of olive oil in a pan and put on high heat. Put the mushrooms in a pan and fry until soft.
  • Add the spinach to the mushrooms and cook for 1 minute. Then remove the vegetables from the pan.
  • Mix the eggs with half the cheese, salt and pepper.
  • Pour the mixture into the pan, pour the mushroom and spinach mixture over it and the pan. Place in the oven.
  • After 5 minutes, pour the remaining mozzarella cheese over it and place in the oven for another 2 minutes until golden brown.
  • Dinner is ready. Just take the pan out of the oven before serving to cool.
  • 12. Cabbage and Chicken Rice

    BingMag.com 12 attractive ideas for a healthy dinner for two

    Cabbage rice is a great low-carb substitute for rice. p>

    Nutritional value:

    • Calories: 263
    • Protein: 32 g
    • Fat: 12 g
    • Carbohydrates: 8 grams

    To make it, you need to chop the cabbage and cook it until it softens like cooked rice. This meal contains a lot of quality protein and vegetables. Consumption of vegetables helps you supply your body with nutrients and reduces the risk of heart disease.

    This recipe is suitable for 2 people and is ready in less than 20 minutes.

    Ingredients

    • Chicken breast without skin and bones: 200 g chopped
    • Cauliflower rice: 2 cups
    • Olives without core and chopped Half a cup
    • Chopped cherry tomatoes: Half a cup
    • Fresh or dried rosemary: 1 teaspoon
    • Fresh or dried oregano: 1 tsp Tea
    • Fresh or chopped thyme: 1 teaspoon
    • Olive oil: 1 teaspoon
    • Salt and pepper: as needed

    How to prepare

  • Season the chopped chicken with oregano, thyme, salt and pepper.
  • Pour the olive oil in a pan and heat, then the chicken 6 7 . .
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    Source: healthline

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