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Healthy Meal Ideas for the Week

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Are you looking for healthy meal ideas for the week for you and your family at home? Then, this article is the right answer for you. By cooking more for yourself you will end up eating fewer calories and reducing saturated sodium and fats, as well as increasing the numbers of vegetables and fruits on your plate.

Three recipes of healthy meal for the week

Here is the list of recipes that you can try in a week. It will not only indulge your mouth but also your friends and families’ too. The ingredients of each recipe are also easy to get in the market.

Salmon with crunchy slaw of bok choy and lime-hoisin glaze

If you like sticky caramelized crust as well as savory skin and sweet dish, we believe that you will love this dish. This dish needs only 20 minutes to be cooked. Salmon is rich with a lot of vitamins and can help your body healthier.

What you need:

1 tablespoon of fresh lime juice

2 cups of bok choy that is already sliced thinly

½ cup of red bell pepper, sliced

½ cup of grated carrot

2 tablespoons of rice vinegar

2 tablespoons of hoisin sauce

1 teaspoon of dark sesame oil

¼ cup of dry-roasted cashew that is unsalted

½ teaspoon of Sriracha

¼ teaspoon of kosher salt

2 cups of brown rice that is hot cooked

1 clove of garlic, grated

6 ounce of salmon fillets which are around 1 inch thick

Cooking spray

How to cook it:

The first step is to place the bok coy, grated carrot, sliced red bell peppers, rice vinegar, dark sesame oil, and Sriracha in a big bowl to be tossed to combine. Sprinkle those ingredients with cashes. Next, place a pan of jelly-roll on oven’s upper rack. Leave pan in the oven and preheat boiler to high heat. After that, combine garlic, juice, and hoisin in a small bowl. Sprinkle the salmon with salt and use the cooking spray to coat it lightly. Place the salmon on a pan that is already preheated, broil around 6 minutes. Brush the salmon with 1 ½ tablespoons of mixture of hoisin. After that, broil it in another 2 minutes or until it is done. Brush the salmon with another 1 ½ tablespoon of mixture of hoisin. Last but not least, serve with slaw and rice.

Black bean tacos and barbeque chicken

Celebrate the weekend with your family and friends to invite them to a dinner with this healthy and delicious meal. This meal will be loved by children too since it is a mix of chicken and tacos. The topping is a rich of probiotic sour cream yoghurt that can offer you melted creaminess.

What you need:

¼ teaspoon of kosher salt

2 teaspoons of olive oil

1 tablespoon of fresh lime juice

2/3 cup diced of red bell pepper from 1 bell pepper

3 tablespoons of cilantro leaves that are chopped fresh, and more for garnish

¾ cup of frozen sweet corn

3 tablespoons of fresh cilantro leaves

¾ cups of canned black beans that is unsalted, rinsed and drained

½ cup of plain Greek yoghurt with 2% reduced fat

12 ounces boneless, skinless rotisserie chicken breast

10 corn tortillas

1/3 cup of organic barbecue sauce (you can use Annie’s)

How to cook:

First of all, you need to heat oil in a big nonstick skillet in a medium heat. Add bell pepper on it, cook, and stir frequently around 5 to 6 minutes until it is tender. Stir in black beans and corn and cook them until all the sides are cooked through. Do it about 2 to 3 minutes, set them aside.

Next, place shredded barbeque sauce and chicken in a microwave-safe bowl. Mix them until all of them are coated thoroughly. Set the temperature high around 1 minute until they are warmed enough. Next, you warm the tortillas according to the instructions on the package. Place 3 tablespoons of chicken mixture in the middle of each tortilla. Place each tortilla with 3 tablespoons of mixture of bell pepper.

After that, place cilantro, yoghurt, salt, and lime juice in a small bowl to be whisked to combine. Fill each taco with around 1 tablespoon of mixture of yoghurt. Sprinkle the tacos with cilantro.

Orange and tomato simmered chicken with couscous

The next meal can be customized easily. You can replace cauliflower with fennel. You can also replace couscous with brown rice too. There are a lot of veggies in this tasty dinner meal.

What you need:

¼ tablespoon of kosher salt

1 fennel bulb with stalks in a medium size

1 cup of whole-wheat couscous

2 teaspoons of olive oil

1 ¼ cups of water

8 bone-in, skinless chicken thighs which is around 1 ½ pounds

1 ¼ cups of water

¼ teaspoon of freshly ground black pepper

10 pitted of Kalamata olive

1 unsalted idced tomatoes

¾ cup of onions, pre-chopped

1 carrot

1/3 cup of orange juice

¼ teaspoon of ground cinnamon

How to cook

First, you need to trim all the leaves out of the fennel. Remove and throw away the stalks. Cut the bulb of fennel in half length, remove the core. Slice the bulb of the fennel vertically. After that, take your big skillet and heat it in a medium-high heat. Add oil in the pan and don’t forget to swirl the oil to coat the pan. Sprinkle the chicken with black pepper and salt and then put it to the pan. Cook it around 3 minutes on each side until it is perfectly browned. Place the chicken on a plate.

Next, add onion, fennel, and carrot to a pan and cook them around 3 minutes. Add red pepper and cinnamon if desired and cook them about 1 minute. After that, add orange juice, tomatoes, and olives. Increase the heat to high and boil them. Add the chicken to the pan. Reduce the heat to medium and cook the chicken around 20 minutes until it is cooked through.

Then, bring 1 ¼ cups of water to be placed in a medium saucepan and boil it. Stir the couscous inside of it and cover the saucepan. Remove from heat, and let it cool around 5 minutes. Use a fork to fluff it. Last but not least, serve the vegetables and chicken on the couscous and top them with fennel.

Did you know that a lot of studies have shown that cook at home five days in a week could extend your life up to 10 years? Well, we hope it can motivate you to try our healthy meal ideas for the week. Good luck!

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