Healthy Recipes for Parents

Dinner

Grilled Chicken Quinoa Bowl

Ingredients (Serves 4)

• 2 boneless, skinless Chicken Breasts
• 2 cloves Garlic, minced
• 1 teaspoon Dried Oregano
• 1 teaspoon Dried Thyme
• 1 cup Quinoa
• 2 cups Water or Chicken Broth
• 2 cups Mixed Vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
• 2 tablespoons Olive Oil
• Salt and pepper to taste
• Greek Yogurt
• Fresh Herbs (e.g., chopped parsley or cilantro), for garnish

Instructions

• In a bowl, combine the olive oil, minced garlic, dried oregano, dried thyme, salt, and pepper to create the marinade.
• Place the chicken breasts in a resealable plastic bag or a shallow dish and pour the marinade over them. Seal or cover and refrigerate for at least 30 minutes, or longer for better flavor.
• Preheat your grill to medium-high heat. Remove the chicken from the marinade and grill for about 6-8 minutes per side or until the chicken is fully cooked and has nice grill marks. The internal temperature should reach 74°C. Slice the chicken into thin strips.
• Rinse the quinoa under cold water to remove any bitterness. In a medium saucepan, combine the quinoa and water or chicken broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is cooked. Remove from heat and let it sit, covered, for an additional 5 minutes.
• Toss the mixed vegetables with olive oil, salt, and pepper. Spread them out on a baking sheet and roast for about 20-25 minutes or until they are tender and slightly caramelized. You can give them a toss halfway through to ensure even cooking.
• To assemble the bowl, divide the cooked quinoa among serving bowls and top each bowl with the grilled chicken strips. Add the roasted vegetables on the side, and serve with a dollop of Greek yogurt on top. Garnish with fresh herbs, such as chopped parsley or cilantro

Paneer Stir-Fry

Ingredients (Serves 4)

• 1 block (about 200-250g) of Paneer, cut into cubes
• 1 Red Bell Pepper, cut into strips
• 1 Green Bell Pepper, cut into strips
• 1 Onion, thinly sliced
• 2 tablespoons Vegetable Oil
• 1/2 teaspoon Cumin Seeds
• 1/2 teaspoon Turmeric Powder
• 1 teaspoon Coriander Powder
• 1/2 teaspoon Cumin Powder
• 1/2 teaspoon Garam Masala
• 2 Tomatoes, finely chopped
• 1/2 inch piece of Ginger, minced
• 2 cloves Garlic, minced
• 1/2 teaspoon Red Chili Powder (adjust to taste)
• 1/2 teaspoon Paprika (for color)
• 1/2 teaspoon Sugar
• Salt and Pepper, to taste
• Fresh Cilantro, for garnish (optional)
• Whole-Grain Naan or Brown Rice for serving 

Instructions

• In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant. Add the sliced onions and sauté until they turn translucent and slightly golden, about 5 minutes.
• Add the paneer cubes to the skillet and cook until they start to turn light brown on all sides, stirring occasionally. This should take about 5-7 minutes. Remove the paneer and onions from the skillet and set them aside.
• In the same skillet, add the red and green bell pepper strips. Sauté for about 3-4 minutes, or until they start to soften and get some color..
• To prepare the tomato-based sauce, in a separate saucepan, heat a little oil and add minced ginger and garlic. Sauté for about 1-2 minutes until fragrant. Add the finely chopped tomatoes, red chili powder, paprika, sugar, salt, and 1/4 cup of water. Stir the sauce well and cook over medium heat, stirring occasionally, until it thickens and the oil begins to separate.
• Once the sauce is ready, add the paneer and onions back into the skillet with the bell peppers. Pour the tomato-based sauce over the paneer and vegetables. Stir to coat everything evenly.
• Season with turmeric powder, coriander powder, cumin powder, garam masala, salt, and pepper. Mix well to combine all the flavors. Garnish with fresh cilantro, if desired and serve the with whole-grain naan or brown rice.

Teriyaki Salmon with Brown Rice

Ingredients (Serves 4)

• 4 Salmon Fillets (6-8 oz each)
• 1/2 cup Teriyaki Sauce (store-bought or homemade)
• 2 tablespoons Honey (optional)
• 2 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 1 tablespoon Vegetable Oil (for brushing)
• 1 cup Brown Rice
• 2 cups Broccoli Florets
• Sesame Seeds
• Sliced Green Onions
• Salt

Instructions

• In a bowl, whisk together the teriyaki sauce, honey (if using), minced garlic, and minced ginger to create the marinade.
• Place the salmon fillets in a shallow dish and pour the teriyaki marinade over them. Ensure that the salmon is well coated. Cover and refrigerate for at least 30 minutes to marinate, or longer for enhanced flavor.
• Preheat your grill or broiler to medium-high heat. If using a grill, lightly oil the grates. If broiling, line a baking sheet with foil and lightly grease it. Grill or broil the salmon for about 4-6 minutes per side, depending on the thickness of the fillets, or until the salmon flakes easily with a fork and has a slight caramelized glaze. Baste with the marinade while cooking.
• Rinse the brown rice under cold water to remove any excess starch. In a medium saucepan, combine the rinsed rice and 2 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for about 45-50 minutes, or until the rice is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for an additional 5 minutes
• While the salmon and rice are cooking, steam the broccoli florets. You can do this by placing them in a steamer basket or in a microwave-safe dish with a little water. Steam until they are tender but still crisp, about 3-4 minutes. Season with a pinch of salt.
• Serve the Teriyaki Salmon alongside cooked brown rice and steamed broccoli. Garnish with sesame seeds and sliced green onions for added flavor and presentation.