Boost your health and say goodbye to inflammation with our power-packed recipes. Loaded with gut-friendly ingredients and delicious flavors, these meals promise to make your dinner nutritious and delicious. It’s time you ate good and felt even better!
Sheet-Pan Sesame Chicken & Broccoli with Scallion-Ginger Sauce
In this healthy sheet-pan chicken recipe, meaty bone-in chicken thighs and broccoli florets are tossed with sesame oil and roasted on the same pan for a delicious and easy dinner with minimal cleanup. While the chicken and broccoli cook, whip together the simple scallion-ginger sauce. The sauce would also be wonderful spooned over salmon, tofu or grain bowls; it is easily doubled or tripled!
Ingredients
- 8 cups broccoli florets with 2-inch stalks attached
- 2 tablespoons sesame oil, divided
- 1 teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 2 pounds bone-in chicken thighs, trimmed
- 2 tablespoons avocado oil
- 3 tablespoons minced scallion
- 2 teaspoons minced fresh ginger
- 1 teaspoon rice vinegar
- 2 teaspoons toasted sesame seeds
Directions
Place a large rimmed baking sheet in the oven. Preheat oven to 425 degrees F.
Combine broccoli, 1 tablespoon sesame oil and 1/4 teaspoon each salt and pepper in a large bowl. Toss chicken with the remaining 1 tablespoon sesame oil and 1/4 teaspoon each salt and pepper in another bowl.
Place the chicken skin-side-down in a single layer on one side of the preheated pan. Roast for 15 minutes. Turn the chicken over and add the broccoli to the other side of the pan. Continue cooking, turning the broccoli halfway through, until the chicken is just cooked through and the broccoli is tender, 20 to 25 minutes more.
Meanwhile, heat a small skillet over medium-high heat until almost smoking. Add avocado oil, scallion, ginger, vinegar and the remaining 1/2 teaspoon salt; cook, stirring, for 15 seconds. Remove from heat.
Serve the chicken and broccoli drizzled with the scallion-ginger sauce and sprinkled with sesame seeds.
Garlicky Pasta with Grilled Shrimp & Asparagus
This grilled garlic-shrimp pasta with asparagus is a great way to have a fancy dinner on the table in minutes, and it’s perfect for any night of the week.
Ingredients
- 1 pound penne, preferably whole-wheat
- 2 tablespoons unsalted butter
- 3 cloves garlic, minced
- 1 ½ cups low-sodium chicken broth
- ½ cup heavy cream
- 2 tablespoons lemon juice, or more to taste
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- ⅓ cup grated Romano cheese
- 1 pound large shrimp (21-30 count), peeled and deveined
- 12 ounces asparagus, trimmed
- Cooking spray
Directions
Preheat grill to medium.
Bring a large saucepan of water to a boil. Cook penne according to package directions. Drain.
Meanwhile, heat butter in a large skillet over medium heat. Add garlic and cook, stirring, for 1 minute. Add broth, cream, lemon juice and 1/4 teaspoon each salt and pepper; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring occasionally, until slightly thickened, about 10 minutes. Stir in cheese and the penne.
Meanwhile, lightly coat shrimp and asparagus with cooking spray and sprinkle with the remaining 1/4 teaspoon each salt and pepper. Grill, turning once, until the shrimp are opaque and the asparagus is tender, 4 to 6 minutes.
When cool enough to handle, chop asparagus and stir into the pasta. Serve topped with the grilled shrimp.
Tandoori-Spiced Grilled Chicken Thighs with Cucumber-Yogurt Sauce
Tandoori refers to proteins marinated in a spiced yogurt mixture then roasted in a clay oven called a tandoor. If you can’t find a tandoor spice blend, curry powder would also be delicious. Serve these spicy, juicy grilled chicken thighs with a simple salad and naan or rice.
Ingredients
- 1 ¼ cups whole-milk plain Greek yogurt, divided
- 1 ½ tablespoons tandoori spice blend
- 1 tablespoon lemon juice plus 2 teaspoons, divided
- 1 tablespoon grapeseed or sunflower oil
- 2 cloves garlic, grated
- 2 teaspoons grated fresh ginger
- ½ teaspoon salt plus a pinch, divided
- 4 large bone-in, skin-on chicken thighs (about 1 1/2 pounds), trimmed
- ¼ cup finely diced cucumber
Directions
Preheat grill to high.
Whisk 1 cup yogurt, spice blend, 1 tablespoon lemon juice, oil, garlic, ginger and 1/2 teaspoon salt in a large bowl. Add chicken to the large bowl and stir to coat.
Reduce heat to medium. Oil the grill rack. Remove the chicken from the marinade, letting excess drip off (discard the marinade). Grill the chicken, turning frequently, until an instant-read thermometer inserted into the thickest part registers 165°F, about 25 minutes. Sprinkle with the remaining pinch of salt.
Meanwhile, mix cucumber with the remaining 1/4 cup yogurt and 2 teaspoons lemon juice in a small bowl. Serve with the chicken.
Rosemary Roasted Salmon with Asparagus & Potatoes
Yukon Golds are great here because they get crispy on the outside but completely creamy on the inside. A brush stroke or two of balsamic glaze provides a rich color and a sweet finish to the roasted salmon.
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon chopped fresh rosemary
- 2 teaspoons minced garlic
- 1 ¼ pounds Yukon Gold potatoes, cut into 1-inch pieces
- 1 teaspoon salt, divided
- ¾ teaspoon ground pepper, divided
- 1 pound asparagus, trimmed
- 4 (5 ounce) skinless salmon fillets, preferably wild
- 1 medium lemon
- 2 tablespoons balsamic glaze
- ½ teaspoon whole-grain mustard
Directions
Preheat oven to 425 degrees F.
Stir together oil, rosemary and garlic in a small bowl. Place potatoes in a large bowl and toss with 1 tablespoon of the oil mixture and 1/2 teaspoon each salt and pepper. Arrange the potatoes in an even layer on a large rimmed baking sheet. Roast until lightly browned and tender, about 20 minutes. Push the potatoes to one end of the pan.
Place asparagus in the large bowl and toss with 1 tablespoon of the oil mixture, 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange the asparagus on other end of the baking sheet. Roast until the asparagus is bright green, about 3 minutes. Push the vegetables to either end of the pan, leaving space in the center.
Brush salmon with the remaining 1 tablespoon oil mixture and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Place the salmon in the center of the pan. Thinly slice half the lemon and tuck the slices around the salmon and vegetables. Roast for 5 minutes more. Cut the remaining lemon half into wedges.
Whisk balsamic glaze and mustard in a small bowl. Brush 1 tablespoon of the mixture on the salmon. Continue roasting until the salmon is just cooked through and the vegetables are tender, about 5 minutes. Drizzle the vegetables with the remaining sauce. Serve with the lemon wedges.
From EatingWell.com
