Are you tired of sacrificing flavor for health? Look no further! In today’s fast-paced world, it can be challenging to balance a busy schedule with nutritious eating. That’s why we’ve curated a list of 20 delicious and easy-to-make healthy dinner recipes that are perfect for two people.
From seafood options like Garlic Butter Salmon with Asparagus and Baked Cod with Tomato and Olive Tapenade, to vegetarian and vegan choices like Zucchini Noodles with Avocado Pesto and Eggplant and Chickpea Curry, there’s something on this list for everyone. Plus, many of these recipes can be prepared in under 30 minutes, making them perfect for a quick weeknight dinner.
In the following pages, we’ll dive into each of these recipes and share tips and tricks for making mealtime easy and enjoyable. Whether you’re a busy professional or just looking for some healthy inspiration, this list is sure to become your go-to resource for delicious and nutritious meals.
Garlic Butter Salmon with Asparagus
Savor the flavors of a rich garlic butter sauce paired with tender salmon and crisp asparagus.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup unsalted butter, softened
– 3 cloves garlic, minced
– 1 pound fresh asparagus, trimmed
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place salmon fillets on the prepared baking sheet.
4. In a small bowl, mix together butter, garlic, salt, and pepper.
5. Spread the garlic butter mixture evenly over each salmon fillet.
6. Roast in the preheated oven for 12-15 minutes or until cooked through.
7. Meanwhile, toss asparagus with olive oil, salt, and pepper on a separate baking sheet.
8. Roast asparagus in the oven for 10-12 minutes or until tender.
9. Serve salmon with asparagus and enjoy!
Cooking Time: 20-25 minutes
Quinoa Stuffed Bell Peppers
Transform bell peppers into a flavorful and nutritious meal by filling them with a savory quinoa mixture. This recipe is perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1/2 cup black beans, rinsed and drained
– 1/2 cup diced tomatoes
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, combine cooked quinoa, black beans, diced tomatoes, cilantro, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 30 minutes.
6. Remove foil and bake for an additional 15-20 minutes, or until bell peppers are tender.
7. Serve warm, topped with shredded cheese if desired.
Cooking Time: 45-50 minutes
Lemon Herb Chicken with Roasted Vegetables
Brighten up your dinner plate with this flavorful and healthy recipe, perfect for a quick weeknight meal or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 lemons, juiced
– 1/4 cup olive oil
– 2 tbsp chopped fresh rosemary
– 2 tbsp chopped fresh thyme
– Salt and pepper to taste
– 1 large red bell pepper, seeded and sliced
– 1 large zucchini, sliced
– 1 large yellow squash, sliced
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, olive oil, rosemary, thyme, salt, and pepper.
3. Place chicken breasts in a shallow baking dish and brush with the lemon mixture.
4. Roast vegetables on a separate baking sheet with olive oil, salt, and pepper to taste.
5. Bake chicken for 25-30 minutes or until cooked through.
6. Add roasted vegetables to the baking dish with the chicken and bake for an additional 10-15 minutes.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: Approximately 40-45 minutes.
Zucchini Noodles with Avocado Pesto
This refreshing summer recipe combines the best of both worlds – zucchini noodles and avocado pesto. The creamy, herby sauce complements the tender, lightly cooked zucchini perfectly.
Ingredients:
– 2 medium zucchinis
– 1 ripe avocado
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat a spiralizer or vegetable peeler to create zucchini noodles.
2. In a blender or food processor, combine avocado, olive oil, garlic, lemon juice, salt, and pepper. Blend until smooth.
3. Cook the zucchini noodles in boiling water for 3-5 minutes, or until slightly tender. Drain and set aside.
4. Toss the zucchini noodles with the avocado pesto and top with grated Parmesan cheese (if using).
5. Serve immediately, garnished with fresh parsley or basil if desired.
Cooking Time: 10-15 minutes
Baked Cod with Tomato and Olive Tapenade
A flavorful and healthy twist on traditional cod dishes, this recipe combines the simplicity of baking with the richness of tomato and olive tapenade.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 cup cherry tomatoes, halved
– 2 tbsp olive tapenade
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the baking sheet.
4. Drizzle olive oil over the cod.
5. Top each fillet with cherry tomatoes and a spoonful of olive tapenade.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
8. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Turkey and Spinach Stuffed Sweet Potatoes
A delicious twist on traditional stuffed sweet potatoes, this recipe combines the savory flavors of turkey and spinach with the natural sweetness of sweet potatoes.
Ingredients:
– 4 large sweet potatoes
– 1 pound cooked turkey breast, diced
– 1 cup fresh spinach leaves, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: shredded cheddar cheese for topping
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pierce the sweet potatoes several times with a fork and bake for 45-50 minutes, or until they can be easily pierced with a fork.
3. While the sweet potatoes are baking, heat the olive oil in a skillet over medium-high heat.
4. Add the diced turkey and chopped spinach to the skillet, stirring occasionally until the mixture is well combined and the spinach has wilted.
5. When the sweet potatoes are done, remove them from the oven and let them cool for 10-15 minutes.
6. Cut the sweet potatoes in half lengthwise and scoop out some of the flesh to make room for the turkey-spinach filling.
7. Stuff each sweet potato with the turkey-spinach mixture, dividing it evenly among the four potatoes.
8. If desired, top each sweet potato with shredded cheddar cheese and return them to the oven for an additional 5-10 minutes, or until the cheese is melted.
Cooking Time: 60-70 minutes
Cauliflower Fried Rice with Shrimp
Transform cauliflower into a crispy “rice” and pair it with succulent shrimp for a healthier take on fried rice.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons vegetable oil
– 1 cup cooked white or brown rice (cooled)
– 1/2 pound large shrimp, peeled and deveined
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Pulse cauliflower florets in a food processor until they resemble rice.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from skillet.
3. In the same skillet, add remaining 1 tablespoon of oil. Add garlic and cook for 30 seconds.
4. Add cauliflower “rice” to the skillet, stirring frequently. Cook for 5-7 minutes or until tender and lightly browned.
5. Stir in cooked rice, soy sauce, salt, and pepper. Combine well.
6. Add cooked shrimp back into the skillet and stir to combine.
7. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 15-20 minutes
Mediterranean Chickpea Salad Wraps
A flavorful and nutritious twist on traditional wraps, this Mediterranean Chickpea Salad Wrap combines the creamy texture of chickpeas with the bold flavors of the Mediterranean.
Ingredients:
– 1 can chickpeas, drained and rinsed
– 1/4 cup chopped red bell pepper
– 1/4 cup chopped cucumber
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 4-6 whole wheat tortilla wraps
– Optional: crumbled feta cheese, chopped fresh parsley
Instructions:
1. In a medium bowl, combine chickpeas, red bell pepper, cucumber, olive oil, lemon juice, and garlic.
2. Season with salt and pepper to taste.
3. Warm the tortilla wraps according to package instructions or grill until slightly charred.
4. Spoon about 1/2 cup of the chickpea salad onto the center of each wrap.
5. Fold the bottom half of the wrap up over the filling, then fold in the sides and roll into a neat cylinder.
6. Serve immediately and enjoy!
Cooking Time: 15 minutes
Grilled Chicken and Veggie Skewers
Savor the flavors of a summer evening with these colorful skewers, perfect for a quick dinner or outdoor gathering.
Ingredients:
– 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 yellow bell pepper, cut into 1-inch pieces
– 1 onion, cut into 1-inch pieces
– 2 cloves of garlic, minced
– 1 zucchini, cut into 1-inch slices
– 1 cup cherry tomatoes, halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: your favorite seasonings or herbs (e.g., paprika, thyme)
Instructions:
1. Preheat grill to medium-high heat.
2. Thread chicken, bell peppers, onion, garlic, zucchini, and cherry tomatoes onto skewers, leaving a small space between each piece.
3. Brush with olive oil and season with salt, pepper, and your choice of additional flavors.
4. Grill for 8-10 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
5. Serve hot and enjoy!
Cooking Time: 8-10 minutes
One-Pan Lemon Garlic Shrimp and Broccoli
Brighten up your dinner table with this quick and flavorful one-pan dish, featuring succulent shrimp, crisp broccoli, and a tangy lemon-garlic sauce.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 cups broccoli florets
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet or sauté pan over medium-high heat.
2. Add the shrimp and cook until pink and just cooked through, about 2-3 minutes per side. Remove from the pan and set aside.
3. In the same pan, add the broccoli and garlic. Cook for 3-4 minutes, stirring occasionally, until the broccoli is tender but still crisp.
4. Stir in the lemon juice and Dijon mustard. Cook for an additional minute to combine flavors.
5. Add the cooked shrimp back into the pan and stir to combine with the sauce.
6. Season with salt and pepper to taste. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Black Bean and Sweet Potato Tacos
Experience the perfect blend of flavors and textures with this delicious and nutritious recipe. Black beans, roasted sweet potatoes, and crispy taco shells come together to create a mouthwatering meal.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 large sweet potatoes, peeled and cubed
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 8 taco shells
– Shredded cheese, lettuce, and any other desired toppings
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat cumin over medium heat. Add onion and garlic; cook until softened.
4. Add black beans to the skillet and stir to combine with onion mixture.
5. Warm taco shells according to package instructions.
6. Assemble tacos by spooning bean and sweet potato mixture onto a shell, followed by desired toppings.
Cooking Time: 30-40 minutes
Baked Chicken Parmesan with Zucchini
A classic Italian-American dish gets a fresh twist with the addition of zucchini and baked to perfection.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 medium zucchini, sliced into 1/4-inch thick rounds
– 1 cup breadcrumbs
– 1/2 cup grated Parmesan cheese
– 1 egg, beaten
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
– Olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together breadcrumbs and Parmesan cheese.
3. Dip each chicken breast in the beaten egg and then coat in breadcrumb mixture, pressing gently to adhere.
4. Place zucchini slices on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Bake for 10 minutes or until tender.
5. Place chicken breasts on the same baking sheet as the zucchini. Spoon marinara sauce over each breast.
6. Sprinkle shredded mozzarella cheese over the top of each breast.
7. Bake for an additional 20-25 minutes, or until chicken is cooked through and cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Avocado and Tuna Stuffed Tomatoes
Elevate your snack game with this creamy and savory recipe that combines the flavors of avocado, tuna, and fresh tomatoes.
Ingredients:
– 4 large tomatoes, halved
– 1 can of tuna in water (drained)
– 2 ripe avocados, mashed
– 1/4 cup of mayonnaise
– 1 tablespoon of lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Scoop out the insides of the tomatoes, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together tuna, mashed avocado, mayonnaise, and lemon juice until well combined.
4. Stuff each tomato half with the tuna-avocado mixture, mounding it slightly in the center.
5. Season with salt and pepper to taste.
6. Place the stuffed tomatoes on a baking sheet lined with parchment paper and bake for 15-20 minutes or until the tomatoes are tender.
7. Garnish with fresh parsley or cilantro leaves, if desired.
Cooking Time: 15-20 minutes
Lentil and Mushroom Bolognese
A hearty and flavorful twist on the classic Italian dish, this Lentil and Mushroom Bolognese combines the nutty flavor of lentils with the earthy taste of mushrooms.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups mixed mushrooms (such as cremini, shiitake, and button), sliced
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 carrot, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 cup vegetable broth
– 1 tsp dried basil
– 1 tsp dried oregano
– Salt and pepper to taste
– Grated Parmesan cheese for serving (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and carrot in a little oil until softened.
2. Add the mushrooms and cook until they release their liquid and start to brown.
3. Add the lentils, crushed tomatoes, vegetable broth, basil, oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Taste and adjust seasoning as needed. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Grilled Steak with Chimichurri and Roasted Carrots
Elevate your grilling game with this flavorful combination of grilled steak, tangy chimichurri sauce, and sweet roasted carrots.
Ingredients:
– 1.5 lbs flank steak
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 cup fresh parsley, chopped
– 1 cup fresh oregano, chopped
– 2 tbsp red wine vinegar
– Salt and pepper to taste
– 4 large carrots, peeled and chopped
Instructions:
1. Preheat grill to medium-high heat.
2. In a blender or food processor, combine olive oil, garlic, parsley, oregano, salt, and pepper. Blend until well combined. Stir in red wine vinegar.
3. Grill steak for 5-6 minutes per side, or until desired level of doneness is reached. Let rest for 5 minutes before slicing thinly against the grain.
4. Toss carrots with olive oil, salt, and pepper. Spread on a baking sheet and roast at 425°F (220°C) for 20-25 minutes, or until tender and lightly caramelized.
5. Serve sliced steak with chimichurri sauce spooned over the top, accompanied by roasted carrots.
Cooking Time: 35-40 minutes
Spinach and Feta Stuffed Chicken Breast
A flavorful and elegant main course, this recipe combines the richness of feta cheese with the nutritional benefits of spinach, all wrapped up in a tender chicken breast.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 package frozen chopped spinach, thawed and drained
– 1/2 cup crumbled feta cheese
– 1 tablespoon olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together spinach, feta cheese, olive oil, and garlic.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the spinach-feta mixture, dividing it evenly among the four breasts.
5. Close the incision and secure with toothpicks if needed.
6. Season with salt and pepper to taste.
7. Bake for 25-30 minutes or until chicken is cooked through.
Cooking Time: 25-30 minutes
Eggplant and Chickpea Curry
This hearty curry combines the earthy flavor of eggplant with the nutty taste of chickpeas, all wrapped up in a rich and aromatic spice blend. Perfect for a weeknight dinner or a special occasion.
Ingredients:
– 2 medium eggplants, sliced into 1-inch thick rounds
– 1 can chickpeas (14 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 can coconut milk (14 oz)
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat.
2. Add onion and cook until softened, about 3 minutes.
3. Add garlic and cook for an additional minute.
4. Add eggplant and cook until tender, about 5-7 minutes per side.
5. Stir in cumin, curry powder, turmeric, and paprika. Cook for 1 minute.
6. Add chickpeas and coconut milk. Simmer for 10-15 minutes or until flavors have melded together.
7. Season with salt and pepper to taste.
8. Garnish with cilantro leaves and serve over rice or with naan bread.
Cooking Time: 25-30 minutes
Teriyaki Glazed Tofu with Stir-Fry Vegetables
This recipe combines the savory flavors of teriyaki sauce with the tender texture of tofu, paired with a colorful medley of stir-fried vegetables. Perfect for a quick and easy dinner that’s packed with nutrients.
Ingredients:
– 1 block of firm or extra-firm tofu, drained and cut into small cubes
– 2 tablespoons of teriyaki sauce
– 1 tablespoon of soy sauce
– 1 tablespoon of honey
– 1 teaspoon of grated ginger
– 1/4 cup of vegetable oil
– 1 onion, sliced
– 2 cloves of garlic, minced
– 1 bell pepper, sliced
– 1 cup of broccoli florets
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together teriyaki sauce, soy sauce, honey, and ginger.
2. Toss the tofu cubes with 1 tablespoon of vegetable oil and coat evenly.
3. Heat 2 tablespoons of vegetable oil in a large skillet or wok over medium-high heat.
4. Add the tofu and cook for 3-4 minutes on each side, until golden brown.
5. Add the onion, garlic, bell pepper, and broccoli to the skillet. Cook for an additional 4-5 minutes, stirring frequently.
6. Brush the teriyaki glaze over the tofu and vegetables, tossing everything together to coat evenly.
7. Season with salt and pepper to taste.
8. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Caprese Stuffed Portobello Mushrooms
Elevate your dinner party with these earthy, flavorful mushrooms stuffed with a vibrant Caprese salad.
Ingredients:
– 4 large portobello mushrooms, stems removed and caps cleaned
– 1 pint cherry tomatoes, halved
– 8 oz fresh mozzarella cheese, sliced
– 1/4 cup extra-virgin olive oil
– 2 tbsp balsamic glaze
– Fresh basil leaves, chopped (optional)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk together olive oil, salt, and pepper.
3. Brush the mushroom caps with the oil mixture, then set aside.
4. In a separate bowl, combine cherry tomatoes, mozzarella cheese, and chopped basil (if using).
5. Stuff each mushroom cap with the Caprese salad mixture, dividing it evenly among the four mushrooms.
6. Place the stuffed mushrooms on a baking sheet lined with parchment paper and drizzle with balsamic glaze.
7. Bake for 15-20 minutes or until the mushrooms are tender and the filling is heated through.
Cooking Time: 15-20 minutes
Spicy Black Bean and Corn Quesadillas
Elevate your snack game with these flavorful and spicy quesadillas, packed with black beans, corn, and a kick of heat.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup frozen corn kernels, thawed
– 1/4 cup diced red bell pepper
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 2 large tortillas
– 1 cup shredded Monterey Jack cheese (divided)
– Salt and pepper to taste
– Optional: sour cream, salsa, and cilantro for topping
Instructions:
1. Preheat a large skillet or griddle over medium-high heat.
2. In a bowl, mix together black beans, corn kernels, red bell pepper, and jalapeño.
3. Place one tortilla in the skillet and sprinkle with half of the cheese.
4. Add the bean and corn mixture on half of the tortilla.
5. Fold the tortilla in half to enclose the filling.
6. Cook for 2-3 minutes or until the tortilla is crispy and the cheese is melted.
7. Flip and cook for an additional 2 minutes.
8. Repeat with remaining ingredients.
9. Serve hot with desired toppings.
Cooking Time: 6-8 minutes
Summary
Discover 20 delicious and healthy dinner recipes perfect for two! These quick and easy meals are packed with flavor and nutrients. From garlic butter salmon with asparagus to zucchini noodles with avocado pesto, there’s something for everyone. Other mouthwatering options include quinoa stuffed bell peppers, lemon herb chicken with roasted veggies, and baked cod with tomato and olive tapenade. Plus, find recipes like turkey and spinach stuffed sweet potatoes, grilled chicken and veggie skewers, and many more. Get inspired to cook up a storm with these tasty and healthy dinner ideas!
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