5 Fast, Healthy Weeknight Dinners That Turn Into Perfect Lunches

Click here to view original web page at www.everydayhealth.com

These time-saving recipes make two completely different meals at once. “I love cooking all my meals from scratch every day,” said no one, ever. But home cooking does have major health advantages: A study published in March 2021 in the Journal of the Academy of Nutrition and Dietetics found […]

Click here to view original web page at www.everydayhealth.com

“I love cooking all my meals from scratch every day,” said no one, ever. But home cooking does have major health advantages: A study published in March 2021 in the Journal of the Academy of Nutrition and Dietetics found that people who dined at a restaurant twice a day or more often were 49 percent more likely to die from all causes and 67 percent more likely to die from cancer specifically compared with those who ate out less than once a week.

Luckily, there’s a solution that addresses both dilemmas: Cook once, eat twice. Each of the following recipes makes two completely separate (and completely tasty) meals, so you get way more than leftovers for lunch but only have to do half the prep work. Cook smarter, not harder.

Dinner 1: One-Pan Roasted Lemon Chicken Thighs and Vegetables

One of the quickest ways to get dinner on the table in a hurry is to roast everything on one sheet pan. Chicken thighs often get a bad rap because they’re a little higher in fat than white meat, per the USDA, but unlike breasts, they only get so big, which is built-in portion control.

Serves 2 for dinner (2 chicken thighs each) with leftover chicken for 2 lunches

Ingredients

• ¾ tsp paprika
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp kosher salt, plus more for seasoning
• ¼ tsp freshly ground pepper, plus more for seasoning
• 1 tbsp extra-virgin olive oil
• 6 boneless chicken thighs, no salt solution added
• 4 cups (2 pints) grape tomatoes
• 2 bunches fresh asparagus, tough ends trimmed
• 2 fresh lemons; 1 juiced, 1 sliced into wedges
• 1 tbsp assorted fresh herbs, finely chopped (such as oregano, thyme, and rosemary)

Directions

1. Preheat oven to 425 degrees F. In a small bowl, combine paprika, garlic powder, onion powder, salt, and pepper.
2. Line a rimmed baking sheet with aluminum foil or parchment and lightly coat with olive oil. Lay chicken thighs on one side. Sprinkle the seasoning mix evenly over both sides of each thigh.
3. Add tomatoes to the other side of the baking sheet and lightly drizzle with olive oil, tossing lightly to coat. If needed, use a second baking sheet to spread all of the ingredients neatly into a single layer. Season with salt and pepper and drizzle half the lemon juice over entire pan. Bake for 10 minutes.
4. Remove baking sheet from oven and add asparagus to the same side as tomatoes. Toss vegetables with remaining lemon juice and sprinkle fresh herbs over chicken. Return to the oven and roast until asparagus is bright green and beginning to brown, and the internal temperature of the chicken is 165 degrees F, about 8 to 12 minutes.
5. Serve immediately with lemon wedges.

Nutrition per serving: 550 cal, 33g fat (9g sat fat), 41g protein, 39g carbs, 9g fiber, 9g sugar (0g added), 520mg sodium

Lunch 1: Greek Chicken Pita

This Mediterranean chicken wrap comes together in a flash — just add your roasted chicken, leftover tomatoes, and other vegetables to a whole wheat pita with a creamy sauce.

Ingredients

• ¼ cup plain, fat-free Greek yogurt
• ¼ tsp dried dill, finely chopped
• 1 tsp lemon juice
• Meat from two roasted chicken thighs (recipe above), chopped (about 1 cup)
• Kosher salt and freshly ground pepper, to taste
• 1 cup grape tomatoes, halved
• 1 cup chopped cucumber (skin on)
• 2 tbsp finely diced red onion
• 2 whole-wheat pitas

Directions

1. In a medium bowl, mix yogurt, dill, and lemon juice. Add chicken and stir to coat. Season to taste with salt and pepper.
2. Divide chicken mixture between pitas and top with tomatoes, cucumbers, and onions.

Nutrition per serving: 370 cal, 14g fat (3.5g sat fat), 29g protein, 34g carbs, 5g fiber, 5g sugar (1g added), 730mg sodium

Dinner 2: Cold Mexican Quinoa Salad

Most people think of quinoa as a side dish, but because of its high protein content (more than 8 grams (g) per cooked cup, according to the USDA), it makes an excellent base for a meat-free entree, especially when paired with protein- and fiber-packed black beans. The dressing comes together in just a few minutes, but if you’re really crunched for time, simply mixing some olive oil and vinegar will work, too.
Serves 4 for dinner and 4 for lunch; save half of the recipe for leftovers

Quinoa Salad

• 1 ½ cups quinoa, cooked according to package directions
• 2 15-ounce cans low-sodium black beans, drained and rinsed
• 2 cups corn, fresh or frozen and defrosted
• ½ medium red onion, diced
• 1 avocado, chopped

Dressing

• ⅓ cup olive oil
• 3 limes, juiced
• 1 ½ tsp cumin
• 1 ½ tsp chili powder
• 1 ½ tsp garlic powder
• ½ tsp kosher salt
• ½ tsp pepper
• ½ cup fresh cilantro, finely chopped

Directions

1. In a bowl, combine quinoa, black beans, corn, onion, and avocado.
2. In a jar with a lid, combine all dressing ingredients, cover, and shake well to combine. Pour over quinoa salad and toss lightly to coat. Serve immediately or refrigerate until ready to serve.

Nutrition per serving (serving size: 1 ½ cups): 360 cal, 14g fat (2g sat fat), 12g protein, 49g carbs, 12g fiber, 3g sugar (0g added), 210mg sodium

Lunch 2: Quinoa-Stuffed Peppers

Stuffed peppers are a delicious meal, but they’re traditionally prepared with ground beef. This nutritious (and vegetarian) spin on an old favorite uses leftover quinoa salad for a lunch that’s mostly cooked before you even get started.

Ingredients

• 4 bell peppers, any color, halved
• ½ recipe Cold Mexican Quinoa Salad (recipe above)
• ¼ cup shredded cheddar cheese

Directions

1. Preheat oven to 350 degrees F.
2. Bring a 4-quart pot of water to a boil. Once the water is boiling, add the peppers making sure they are submerged in the water. Cook until just tender, about 2 minutes. Drain the peppers and place them upright in an ungreased baking dish.
3. Distribute the quinoa salad among the peppers and top each pepper with 1 tablespoon (tbsp) of cheese.
4. Place in the preheated oven and bake until the quinoa mixture is hot and the cheese is melted, about 30 minutes.

In a hurry? Place the quinoa mixture in a microwave-safe bowl and microwave until warm (about 5 minutes) before adding to the peppers to cut back on the time in the oven.

Nutrition per serving: 430 cal, 17g fat (3.5g sat fat), 15g protein, 56g carbs, 14g fiber, 7g sugar (0g added), 260mg sodium

Dinner 3: Baked Turkey Meatballs Over Pesto Zoodles

This healthier spin on pasta and meatballs is as quick to prepare as it is versatile. Serve warm or chilled for a meal that balances lean protein and vegetables in place of carb-heavy pasta. Rolled oats stand in for bread crumbs to add great texture and 8 g of fiber per cup according to USDA.

Serves 4 for dinner with leftover meatballs for 4 lunches

Ingredients

• 2 pounds lean ground turkey
• 1 cup old-fashioned rolled oats
• 1 medium yellow onion, diced
• 4 cloves garlic, minced
• 2 large eggs
• 2 tsp Worcestershire sauce
• ⅓ cup assorted fresh herbs, finely chopped (such as oregano, basil, parsley, and chives)
• ¼ cup grated Parmesan cheese
• ½ tsp freshly ground black pepper
• 2 tbsp olive oil
• 3 medium zucchini
• ¼ cup pesto

Directions

1. Preheat oven to 400 degrees F. Line a rimmed baking sheet with aluminum foil. Spray a baking rack with nonstick cooking spray and place it on the prepared baking sheet.
2. In a large bowl, combine turkey, oats, onion, garlic, eggs, Worcestershire sauce, herbs, cheese, and pepper. Mix until just combined.
3. Using a spoon or scoop, shape mixture into balls about 1 inch in diameter and place on prepared baking rack. Lightly brush meatballs with oil and bake until browned and a thermometer inserted into the center reads 165 degrees F, about 22 to 25 minutes.
4. Spiralize or cut zucchini into long, thin strips that resemble noodles. Lightly toss with pesto to coat.
5. Serve meatballs, either warm or chilled, over pesto zucchini noodles.

Nutrition per serving: 370 cal, 22g fat (5g sat fat), 28g protein, 15g carbs, 3g fiber, 5g sugar (0g added), 310mg sodium

Lunch 3: Meatball Zucchini Boats

Meatball subs are popular for good reason — they’re delicious! But serving them on highly-processed bread covered in cheese isn’t doing you any favors. Using zucchini in place of bread replaces empty carbs with a fiber-rich vegetable, so you can enjoy the flavors you love in a healthier way.

Ingredients

• 2 medium zucchini, halved and seeded
• 1 tsp extra-virgin olive oil
• ½ tsp Italian seasoning
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 24 meatballs (recipe above)
• 1 cup high quality jarred marinara sauce
• ⅓ cup shredded, part-skim mozzarella cheese

Directions

1. Preheat oven to 350 degrees F. Lay zucchini, scooped side up, in a baking dish and drizzle with olive oil. Season with Italian seasoning, salt, and pepper. Bake until tender, about 12 to 15 minutes.
2. Remove zucchini from oven and fill with meatballs (6 each). Top with marinara sauce and mozzarella and bake until the cheese is melted, about 10 to 15 minutes.

Nutrition per serving: 360 cal, 20g fat (5g sat fat), 30g protein, 18g carbs, 2g fiber, 7g sugar (0g added), 630mg sodium

Dinner 4: Mushroom, Tomato, and Herb Frittata

Frittatas are the best weeknight dinner you’re not making yet. Eggs are a great, protein-packed base for tons of different healthy vegetables, so you can load them up in this meat-free dish that’s equally delicious warm or chilled. Greek yogurt adds a delicious tang and a dose of protein and calcium (at 20 percent of the daily value per cup, per the USDA).

Serves 2 for dinner with leftovers for 2 lunches

Ingredients

• 1 tbsp extra-virgin olive oil
• 1 pound baby portobello mushrooms, sliced
• 8 large eggs
• ⅓ cup plain, nonfat Greek yogurt
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper
• 1 tsp fresh thyme, finely chopped (plus more for garnish)
• 1 pinch crushed red pepper (optional)
• 1 pint cherry or grape tomatoes, sliced

Directions

1. Preheat oven to 400 degrees F. Place an oven-proof skillet over medium heat. Add olive oil and mushrooms and cook until mushrooms are browned and tender and liquid has evaporated, 10 to 12 minutes.
2. In a medium bowl, whisk together eggs, yogurt, salt, black pepper, thyme, and crushed red pepper (if using).
3. Pour egg mixture over mushrooms and stir gently to evenly distribute all ingredients. Cook over medium heat for 5 minutes, then transfer pan to preheated oven. Cook until eggs are fully set, about 15 minutes. Remove from oven, top with tomatoes, and allow frittata to sit for 5 minutes before serving.
4. Garnish with additional fresh thyme and serve. Can be served hot or cold.

Nutrition per serving: 240 cal, 4g fat (0g sat fat), 18g protein, 9g carbs, 2g fiber, 7g sugar (0g added), 744mg sodium

Lunch 4: Frittata Flat-Breadless Veggie 'Pizza'

Turn yesterday’s frittata into a high-protein, low-carb pizza by adding a bit of sauce and cheese.

Ingredients

• ½ serving Mushroom, Tomato, and Herb Frittata (recipe above)
• ¼ cup pizza sauce
• ⅓ cup shredded, part-skim mozzarella cheese

Directions

1. Place each slice of frittata on a foil-covered baking tray. Top each with half of the pizza sauce and cheese. Heat in a toaster oven at 350 degrees F or in the microwave until heated through and the cheese is melted.

Nutrition per serving: 290 cal, 18g fat (6g sat fat), 22g protein, 13g carbs, 2g fiber, 8g sugar (0g added), 500mg sodium

Dinner 5: Cowboy Caviar

With only four main ingredients, this recipe comes together in no time, and you can serve it solo or atop some crunchy lettuce, salad-style. If you’re really short on time, use a bottled balsamic or Italian dressing. Kidney beans are an underused ingredient, but they’re a nutritional powerhouse. With 8 g of fiber per ½ cup and 15 percent of your daily iron requirement, per the USDA, this vegan recipe is sure to be a favorite of herbivores and omnivores alike.

Serves 2 for dinner with leftovers for two lunches

Ingredients

• 1 15-ounce can low-sodium kidney beans, drained and rinsed
• 2 cups frozen corn, defrosted
• 1 pound campari tomatoes, diced
• 1 red bell pepper, diced

Dressing

• 2 tbsp extra-virgin olive oil
• 2 tbsp freshly-squeezed lime juice
• 2 tbsp red wine vinegar
• 1 jalapeño, seeds removed, finely minced
• ¼ cup fresh cilantro, finely chopped
• ¼ tsp garlic powder
• ¼ tsp kosher salt
• ¼ tsp freshly ground black pepper

Directions

1. In a large bowl, combine kidney beans, corn, tomatoes, and bell pepper.
2. In a separate bowl, whisk together dressing ingredients.
3. Pour dressing over bean mixture and gently toss to combine. Refrigerate until serving.

Nutrition per serving: 250 cal, 8g fat (1g sat fat), 9g protein, 38g carbs, 8g fiber, 9g sugar (1g added), 240mg sodium

Lunch 5: Quick Veggie Quesadilla

Quesadillas are traditionally high in calories, fat, and saturated fat. But in this recipe, veggies take center stage instead of cheese.

Ingredients

• 2 whole-wheat taco-size tortillas
• ½ Cowboy Caviar recipe (see above)
• ½ cup shredded Pepper Jack cheese

Directions

1. Preheat oven to 400 degrees F. Place a rimmed baking sheet in the oven while it preheats.
2. Carefully place tortillas on preheated baking seat. Divide Cowboy Caviar and cheese between them, fold each tortilla in half, and return to oven.
3. Bake until tortillas become slightly crispy, about 8 minutes. Remove from the oven, slice, and serve.

Nutrition per serving: 500 cal, 21g fat (6g sat fat), 18g protein, 63g carbs, 10g fiber, 11g sugar (3g added), 810mg sodium