Starting a healthy eating routine can be daunting, especially if you’re new to cooking. But with these 20 delicious and easy-to-make recipe rehab options, you’ll be well on your way to a healthier lifestyle. From classic comfort foods to innovative twists on old favorites, this collection of dishes is perfect for beginners looking to spice up their mealtime routine.
In the following pages, we’ll dive into a variety of healthy recipes that are not only good for you, but also delicious and satisfying. From hearty salads and protein-packed stir-fries to comforting soups and satisfying snacks, there’s something for everyone on this list.
Low-Calorie Chicken Stir-Fry
This quick and flavorful recipe is perfect for a healthy weeknight dinner. With just 350 calories per serving, you can enjoy a guilt-free stir-fry that’s packed with protein and vitamins.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups mixed bell peppers (any color), sliced
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5 minutes.
3. Add the bell peppers, onion, and garlic; stir-fry for an additional 4-5 minutes or until vegetables are tender-crisp.
4. Season with soy sauce, salt, and pepper to taste.
5. Serve hot, garnished with chopped green onions if desired.
Cooking Time: 10-12 minutes
Quinoa and Black Bean Salad
This refreshing salad combines protein-rich black beans with nutty quinoa, crunchy veggies, and tangy dressing, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1 can (15 oz) black beans, drained and rinsed
– 1 red bell pepper, diced
– 1 small red onion, thinly sliced
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, bell pepper, and onion.
2. In a small bowl, whisk together olive oil, lime juice, and cumin.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Garnish with chopped cilantro if desired.
6. Serve immediately.
Cooking Time: 10 minutes (includes prep time)
Baked Sweet Potato Fries
Baked Sweet Potato Fries Recipe
Get ready to enjoy a deliciously healthier twist on traditional potato fries! This recipe uses sweet potatoes, which are naturally sweet and packed with fiber and vitamins.
Ingredients:
– 2-3 large sweet potatoes
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon garlic powder (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and dry the sweet potatoes.
3. Cut them into long, thin strips like regular potato fries.
4. Line a baking sheet with parchment paper or aluminum foil.
5. Toss the sweet potato strips with olive oil, salt, black pepper, and garlic powder (if using).
6. Spread the strips out in a single layer on the prepared baking sheet.
7. Bake for 20-25 minutes, flipping the fries halfway through.
Cooking Time: 20-25 minutes
Zucchini Noodles with Pesto
This recipe is a classic Italian-inspired dish that’s perfect for a light and refreshing meal or as a side dish. With just a few ingredients, you can create a flavorful and nutritious dish that’s ready in no time!
Ingredients:
– 2 medium zucchinis
– 1/4 cup pesto sauce (homemade or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a large skillet over medium-high heat.
2. Spiralize the zucchinis into noodle-like strands.
3. In the preheated skillet, add the olive oil and sauté the zucchini noodles for 3-4 minutes, or until slightly tender.
4. Add the pesto sauce to the skillet and toss with the zucchini noodles until well coated.
5. Season with salt and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Turkey and Spinach Stuffed Peppers
A flavorful and healthy twist on traditional stuffed peppers, this recipe combines the savory goodness of turkey and spinach with the sweetness of bell peppers. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 pound ground turkey
– 1/2 cup cooked spinach, chopped
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large skillet, cook the turkey, onion, and garlic until the turkey is no longer pink.
4. Stir in spinach, paprika, salt, and pepper.
5. Stuff each bell pepper with the turkey mixture and place in a baking dish.
6. Drizzle with olive oil and cover with aluminum foil.
7. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 40-45 minutes
Cauliflower Rice Pilaf
This flavorful pilaf is a great alternative to traditional rice dishes, packed with nutrients and fiber from cauliflower. The best part? It’s incredibly easy to make!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1 teaspoon cumin
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook for 2-3 minutes or until translucent.
5. Add the garlic, cumin, salt, and pepper to the skillet and cook for an additional minute.
6. Add the cauliflower “rice” to the skillet and stir to combine with the onion mixture.
7. Pour in the vegetable broth and bring to a simmer. Reduce heat to low and let cook for 5-7 minutes or until liquid has been absorbed.
8. Taste and adjust seasoning as needed.
9. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Grilled Salmon with Lemon and Dill
Elevate your grilled salmon game with this zesty and flavorful recipe, perfect for a quick weeknight dinner or a weekend gathering. The brightness of lemon and the freshness of dill complement the rich flavor of the salmon beautifully.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup freshly squeezed lemon juice
– 1/4 cup chopped fresh dill
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Place salmon fillets on the grill, skin side down (if they have skin).
4. Brush the lemon mixture evenly over both sides of the salmon.
5. Sprinkle chopped dill over the top of each fillet.
6. Cook for 4-5 minutes per side, or until cooked through to your desired level of doneness.
7. Season with salt and pepper to taste.
Cooking Time: Approximately 8-10 minutes total
Vegan Lentil Soup
This hearty vegan lentil soup is a comforting and nutritious meal perfect for a chilly day. With a blend of aromatic spices and tender lentils, this recipe is sure to become a favorite.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
Instructions:
1. In a large pot, sauté the onion, garlic, carrot, and celery in a little water until tender.
2. Add the lentils, vegetable broth, cumin, smoked paprika (if using), salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
3. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 30-40 minutes
Greek Yogurt Chicken Salad
This refreshing salad combines the tanginess of Greek yogurt with the savory flavor of chicken, making it a perfect side dish or light lunch option.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon honey
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1/4 cup chopped fresh parsley
– 1/2 cup diced red bell pepper
Instructions:
1. In a medium bowl, whisk together the Greek yogurt, honey, lemon juice, and salt until smooth.
2. Add the diced chicken to the yogurt mixture and stir until well combined.
3. Fold in the chopped parsley and diced red bell pepper.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: None required! This salad is best served cold, straight from the refrigerator.
Roasted Vegetable Medley
Roasted Vegetable Medley: A flavorful and vibrant side dish that showcases the natural sweetness of roasted vegetables.
Ingredients:
– 2-3 carrots, peeled and chopped into bite-sized pieces
– 1 large red bell pepper, seeded and chopped
– 1 large zucchini, chopped into bite-sized pieces
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: other vegetables of your choice (e.g., broccoli, cauliflower, sweet potatoes)
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss together the chopped carrots, bell pepper, zucchini, and garlic.
3. Drizzle with olive oil and sprinkle with salt and pepper to taste.
4. Spread the vegetable mixture out in a single layer on a baking sheet lined with parchment paper.
5. Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and lightly caramelized.
Cooking Time: 25-30 minutes
Healthy Turkey Meatballs
Elevate your mealtime with these protein-packed turkey meatballs, bursting with flavor and nutrients. Perfect as a snack or added to pasta dishes, subs, or salads.
Ingredients:
– 1 lb ground turkey
– 1/2 cup rolled oats
– 1/4 cup finely chopped onion
– 1/4 cup grated carrot
– 2 cloves garlic, minced
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: your favorite herbs or spices (e.g., Italian seasoning, paprika)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, oats, onion, carrot, garlic, egg, and olive oil. Mix well with your hands until just combined.
3. Use your hands or a spoon to shape mixture into small meatballs, about 1 1/2 inches in diameter.
4. Place meatballs on a baking sheet lined with parchment paper.
5. Bake for 18-20 minutes, or until cooked through and lightly browned.
6. Serve warm or chilled.
Cooking Time: 18-20 minutes
Avocado and Chickpea Wrap
This refreshing wrap combines creamy avocado with protein-rich chickpeas, all wrapped up in a whole wheat tortilla. Perfect for a quick lunch or dinner on-the-go.
Ingredients:
– 1 ripe avocado, mashed
– 1/2 cup cooked chickpeas
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 1 whole wheat tortilla (10-12 inches)
– Optional: lettuce, tomato, red onion, cilantro for added crunch
Instructions:
1. In a medium bowl, mix together mashed avocado, chickpeas, lemon juice, and garlic.
2. Season with salt and pepper to taste.
3. Warm the whole wheat tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
4. Spoon the avocado-chickpea mixture onto one half of the tortilla, leaving a small border around the edges.
5. Fold the other half of the tortilla over the filling to create a neat wrap.
Cooking Time: 5 minutes
Spaghetti Squash with Marinara
This recipe transforms spaghetti squash into a tasty and healthy substitute for traditional pasta, paired with a rich marinara sauce. With minimal prep and cooking time, this dish is perfect for a quick weeknight meal or special occasion.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 2 cups of marinara sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil. Season with salt and pepper.
4. Roast the squash in the preheated oven for 30-40 minutes or until tender when pierced with a fork.
5. While the squash is cooking, heat the marinara sauce over medium heat.
6. Once the squash is cooked, use a fork to scrape out the strands, creating spaghetti-like texture.
7. Toss the squash “noodles” with the warmed marinara sauce and top with grated Parmesan cheese (if using).
Cooking Time: 40-50 minutes
Broccoli and Cheddar Soup
Warm up with this comforting and creamy broccoli soup infused with the richness of cheddar cheese. This easy-to-make recipe is perfect for a quick weeknight dinner or a cozy weekend meal.
Ingredients:
– 3 cups broccoli florets
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken broth
– 1 cup milk
– 1/2 cup grated cheddar cheese
– Salt and pepper, to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.
2. Add the broccoli florets and chicken broth. Bring to a boil, then reduce the heat and simmer for 10-12 minutes or until the broccoli is tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, then return it to the pot.
4. Stir in the milk and grated cheddar cheese until melted and smooth. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped chives or scallions if desired.
Cooking Time: 20-25 minutes
Grilled Shrimp Tacos
Perfect for a quick and flavorful meal, these grilled shrimp tacos are a twist on traditional street food. With succulent shrimp, tangy slaw, and crispy tortillas, you’ll be hooked!
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/4 cup lime juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 8-10 corn tortillas
– Slaw mixture (store-bought or homemade)
– Salt and pepper to taste
– Optional toppings: diced avocado, sour cream, cilantro
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together lime juice, garlic, and olive oil. Add shrimp and marinate for at least 15 minutes.
3. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20 seconds.
5. Assemble tacos with grilled shrimp, slaw mixture, salt, and pepper to taste. Add optional toppings as desired.
Cooking Time: 15-20 minutes
Baked Cod with Herbs
This recipe yields a moist and flavorful cod dish that’s perfect for a quick weeknight dinner. With the addition of fresh herbs, you’ll be treated to a burst of citrusy goodness in every bite.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 tbsp olive oil
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 2 cloves garlic, minced
– 1 lemon, juiced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then sprinkle parsley, dill, garlic, and lemon juice evenly among the fillets.
5. Season with salt and pepper to taste.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Quinoa Breakfast Bowl
Start your day with a nutritious and delicious Quinoa Breakfast Bowl! This recipe combines the nutty flavor of quinoa with sweet and tangy fruits, crunchy nuts, and creamy yogurt for a satisfying breakfast that will keep you going all morning.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup mixed berries (fresh or frozen)
– 1/4 cup chopped almonds
– 1 tablespoon honey
– 1/2 cup plain Greek yogurt
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a bowl, combine the cooked quinoa and mixed berries.
2. Sprinkle the chopped almonds over the top of the quinoa mixture.
3. Drizzle with honey to add sweetness.
4. Top with the plain Greek yogurt and sprinkle with chia seeds.
5. Add a pinch of salt to balance the flavors.
Cooking Time: 10 minutes (preparing the quinoa) + serving time
Eggplant Parmesan
A satisfying and flavorful twist on traditional parmesan, this eggplant version is a crowd-pleaser. With tender eggplant slices breaded and fried, gooey melted mozzarella cheese, and tangy tomato sauce, every bite is a delight.
Ingredients:
• 2 large eggplants
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1/4 cup olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 2 cups tomato sauce
• 1 cup shredded mozzarella cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. Dip each slice in beaten eggs and then coat with breadcrumbs mixed with Parmesan cheese.
4. Fry breaded eggplant slices in olive oil until golden brown, about 3-4 minutes per side.
5. In a separate baking dish, spread tomato sauce on the bottom.
6. Arrange fried eggplant slices on top of sauce.
7. Sprinkle shredded mozzarella cheese over eggplant.
8. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Homemade Granola Bars
Looking for a healthy snack that’s easy to make and packed with nutrients? Look no further! These homemade granola bars are the perfect solution, made with wholesome ingredients like rolled oats, nuts, and dried fruit.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped nuts (almonds or walnuts work well)
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup vegetable oil
– 1 teaspoon vanilla extract
– Pinch of salt
– Optional: dried fruit, chocolate chips, or other mix-ins
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8×8 inch baking dish with parchment paper.
2. In a large bowl, combine oats, nuts, and any desired mix-ins.
3. In a separate bowl, whisk together honey, brown sugar, and vegetable oil. Add vanilla extract and salt.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Press mixture into prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Summary
Get started with healthy cooking and indulge in these delicious recipe rehab options perfect for beginners. From low-calorie chicken stir-fry to baked sweet potato fries, there’s something for everyone. Whip up quinoa and black bean salad or zucchini noodles with pesto for a quick lunch. Try stuffed peppers, cauliflower rice pilaf, or grilled salmon with lemon and dill for dinner inspiration. And don’t forget about vegan lentil soup, Greek yogurt chicken salad, roasted vegetable medley, and more! These 20 healthy recipes will get you started on your culinary journey to a healthier lifestyle.
