When it comes to cooking, many of us are looking for ways to make our meals not only delicious but also nutritious. With so many diet trends and fad diets out there, it can be overwhelming to know where to start. That’s why we’ve put together this list of 20 healthy cooking light recipes that are sure to please even the pickiest of eaters.
From classic comfort foods like sweet potato and kale hash, to international-inspired dishes like Mediterranean orzo salad, these recipes offer a wide range of flavors and textures to keep your meals interesting. Whether you’re looking for a quick weeknight dinner or a healthy breakfast option, we’ve got you covered.
Grilled Lemon Herb Chicken
Grilled Lemon Herb Chicken Recipe
This refreshing and flavorful recipe combines the brightness of lemon with the warmth of herbs to create a mouthwatering grilled chicken dish perfect for any occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 2 tablespoons chopped fresh rosemary leaves
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, garlic, olive oil, rosemary, and thyme.
3. Season the chicken breasts with salt and pepper.
4. Brush the lemon herb mixture evenly onto both sides of the chicken.
5. Grill the chicken for 6-8 minutes per side, or until cooked through.
6. Let the chicken rest for a few minutes before serving.
Cooking Time: 12-16 minutes
Quinoa and Black Bean Salad
This hearty salad combines the nutty flavor of quinoa with the creamy texture of black beans, all wrapped up in a fresh and zesty dressing.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1 can black beans, drained and rinsed
– 1 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 2 tablespoons lime juice
– Salt and pepper to taste
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a large bowl, combine cooked quinoa, black beans, bell pepper, and cilantro.
3. In a small bowl, whisk together olive oil and lime juice.
4. Pour dressing over the quinoa mixture and toss to combine.
5. Season with salt and pepper to taste.
Cooking Time:
– Quinoa: 15-20 minutes
– Total preparation time: 25 minutes
Roasted Vegetable Medley
Roasted Vegetable Medley: A flavorful and vibrant side dish perfect for any occasion.
Ingredients:
– 2-3 cups mixed vegetables (such as broccoli, cauliflower, Brussels sprouts, carrots, bell peppers, zucchini, cherry tomatoes)
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder, paprika, or other herbs of your choice
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss the mixed vegetables with olive oil, salt, and pepper in a large bowl until they are evenly coated.
3. Spread the vegetable mixture on a baking sheet lined with parchment paper in a single layer.
4. Roast for 20-25 minutes or until the vegetables reach your desired level of tenderness and caramelization.
5. If using, sprinkle garlic powder, paprika, or other herbs over the vegetables during the last 5 minutes of roasting.
Cooking Time: 20-25 minutes
Spicy Shrimp Tacos
This flavorful recipe combines succulent shrimp with bold spices and crunchy taco toppings, perfect for a quick and delicious meal.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 1 tablespoon chili flakes
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– Chopped cilantro for garnish
– Lime wedges for serving
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the shrimp and cook until pink, about 2-3 minutes per side.
3. Remove the shrimp from the skillet and set aside.
4. In the same skillet, add the chili flakes, cumin, smoked paprika, salt, and pepper. Cook for 1 minute, stirring constantly.
5. Add the cooked shrimp back into the skillet and toss to coat with the spice mixture.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble the tacos by placing the spiced shrimp onto the warmed tortillas, followed by your favorite toppings.
Cooking Time: 10-12 minutes
Zucchini Noodles with Pesto
Enjoy a light and refreshing twist on traditional pasta with this simple recipe for zucchini noodles tossed in a rich and creamy pesto sauce.
Ingredients:
– 2 medium zucchinis
– 1/4 cup freshly made pesto sauce (see below)
– 1 tablespoon olive oil
– Salt, to taste
– Grated Parmesan cheese, optional
Pesto Sauce:
– 1 cup fresh basil leaves
– 1/3 cup pine nuts
– 1/2 cup grated Parmesan cheese
– 1/4 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt, to taste
Instructions:
1. Spiralize the zucchinis into noodle-like strands.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the zucchini noodles and cook for 3-4 minutes, or until slightly tender.
4. Stir in the pesto sauce and season with salt to taste.
5. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 10-12 minutes
Baked Salmon with Dill
This simple recipe brings together the bright flavors of dill and lemon to elevate a classic baked salmon dish. Perfect for a weeknight dinner or special occasion, this recipe is quick, easy, and packed with flavor.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/4 cup freshly chopped dill
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
– 1 lemon, sliced
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 chopped dill, olive oil, and lemon zest.
5. Brush the dill mixture evenly over each salmon fillet.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
8. Serve immediately, garnished with sliced lemon.
Cooking Time: 12-15 minutes
Cauliflower Fried Rice
A creative twist on traditional fried rice, this recipe substitutes cauliflower florets for the usual cooked rice. The result is a lower-carb, flavorful dish packed with nutrients.
Ingredients:
– 1 head of cauliflower, broken into small florets
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup mixed frozen vegetables (e.g., peas, carrots)
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the cauliflower florets and cook until they start to brown, about 5 minutes.
4. Stir in the frozen vegetables and soy sauce.
5. Cook for an additional 2-3 minutes, or until the cauliflower is tender-crisp.
6. Season with salt and pepper to taste.
7. Garnish with chopped scallions, if desired.
Cooking Time: 15-20 minutes
Stuffed Bell Peppers
Add a pop of color and flavor to your meal with these delicious stuffed bell peppers! This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound ground beef or turkey
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cooked rice
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon paprika
– Salt and pepper to taste
– Shredded cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a large skillet, cook ground beef or turkey over medium-high heat until browned, breaking into small pieces as it cooks.
4. Add onion, garlic, cooked rice, diced tomatoes, paprika, salt, and pepper to the skillet. Cook until heated through.
5. Stuff each bell pepper with the meat mixture and top with shredded cheese (if using).
6. Place peppers in a baking dish and cover with foil. Bake for 25 minutes.
7. Remove foil and continue baking for an additional 10-15 minutes, or until peppers are tender.
Cooking Time: 35-40 minutes
Avocado and Chickpea Salad
A refreshing twist on traditional salads, this recipe combines the creamy richness of avocados with the nutty flavor of chickpeas. Perfect for a light and satisfying lunch or dinner.
Ingredients:
– 2 ripe avocados
– 1 can chickpeas (15 oz)
– 1/4 cup chopped red onion
– 1/4 cup chopped fresh cilantro
– Juice of 1 lime
– Salt and pepper to taste
– Optional: 1 tablespoon olive oil
Instructions:
1. Cut the avocados in half and remove the pit.
2. Mash the avocado flesh with a fork until mostly smooth.
3. Drain and rinse the chickpeas.
4. In a large bowl, combine the mashed avocado, chickpeas, red onion, and cilantro.
5. Squeeze the lime juice over the mixture and season with salt and pepper to taste.
6. If desired, drizzle with olive oil for added richness.
Cooking Time: 10 minutes
Sweet Potato and Kale Hash
Sweet Potato and Kale Hash: A delicious and nutritious breakfast or brunch option that combines the natural sweetness of sweet potatoes with the earthy flavor of kale.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1 tablespoon apple cider vinegar (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add chopped onion and cook for 5 minutes or until translucent.
4. Add minced garlic and cook for an additional minute.
5. Add chopped kale to the skillet and cook until wilted, about 5-7 minutes.
6. Once sweet potatoes are done, add them to the skillet with the kale mixture. Stir to combine.
7. Season with salt, pepper, and apple cider vinegar (if using).
8. Serve hot and enjoy!
Cooking Time: Approximately 35-40 minutes.
Lentil and Spinach Soup
This hearty soup combines the comforting flavors of lentils and spinach with aromatic spices, making it a perfect meal for a chilly day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 cup fresh spinach leaves
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the rinsed lentils, vegetable broth, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the fresh spinach leaves and cook until wilted.
6. Serve hot, garnished with additional spinach if desired.
Cooking Time: 45-50 minutes
Turkey and Quinoa Meatballs
These meatballs are a flavorful and healthy take on the traditional variety, packed with protein-rich turkey and fiber-filled quinoa. Serve them as an appetizer or use in place of regular meatballs in your favorite recipes.
Ingredients:
– 1 lb ground turkey
– 1 cup cooked quinoa
– 1/2 cup rolled oats
– 1/4 cup grated carrot
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 egg
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 tsp paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine turkey, quinoa, oats, carrot, parsley, garlic, egg, salt, pepper, and paprika. Mix well with your hands until just combined.
3. Use your hands to shape mixture into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 18-20 minutes or until cooked through.
5. Serve hot, garnished with additional parsley if desired.
Cooking Time: 18-20 minutes
Greek Yogurt Chicken Salad
This refreshing salad combines the creaminess of Greek yogurt with the savory flavor of chicken, perfect for a light and healthy meal.
Ingredients:
– 1 pound cooked chicken breast, diced
– 1/2 cup Greek yogurt
– 1 tablespoon lemon juice
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup chopped cucumber
– 1/2 cup cherry tomatoes, halved
– 1/4 cup chopped fresh parsley
Instructions:
1. In a medium bowl, whisk together Greek yogurt, lemon juice, salt, and pepper until smooth.
2. Add the diced chicken to the bowl and stir until well combined.
3. Fold in the chopped cucumber, cherry tomatoes, and parsley.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: 10-15 minutes (prep time included)
Grilled Veggie Skewers
Add some color and nutrients to your meal with these easy-to-make Grilled Veggie Skewers! Perfect for a quick weeknight dinner or a backyard BBQ.
Ingredients:
– 1 cup mixed vegetables (bell peppers, zucchini, cherry tomatoes, mushrooms, onions)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– Salt and pepper to taste
– 10-12 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. Thread vegetables onto skewers, leaving a small space between each piece.
3. In a small bowl, whisk together olive oil, lemon juice, and garlic.
4. Brush the mixture evenly onto both sides of the vegetables on the skewers.
5. Season with salt and pepper to taste.
6. Grill for 8-10 minutes, turning occasionally, until vegetables are tender and slightly charred.
7. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Tomato Basil Soup
Experience the flavors of summer with this refreshing Tomato Basil Soup recipe. A perfect blend of juicy tomatoes, fragrant basil, and a hint of creaminess, this soup is sure to delight your taste buds.
Ingredients:
– 3 lbs fresh tomatoes (or 2 cups canned), diced
– 1/4 cup olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1/2 cup fresh basil leaves, chopped
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup heavy cream (optional)
– 2 cups chicken or vegetable broth
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the diced tomatoes, basil, salt, and pepper. Cook for 10-12 minutes or until the tomatoes are tender.
4. Use an immersion blender (or transfer to a blender) to puree the mixture until smooth.
5. Stir in the heavy cream (if using). Add broth as needed to achieve desired consistency.
6. Serve hot, garnished with additional basil leaves and crusty bread on the side.
Cooking Time: 20-25 minutes
Broccoli and Cheddar Stuffed Potatoes
A delicious twist on traditional baked potatoes, this recipe combines the natural sweetness of potatoes with the savory flavors of broccoli and cheddar cheese.
Ingredients:
– 4 large baking potatoes
– 1 head of broccoli, steamed and chopped
– 2 cups shredded cheddar cheese
– 1/4 cup milk
– 1 tablespoon butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the potatoes clean and poke some holes in them with a fork.
3. Bake the potatoes for 45-50 minutes, or until they’re tender when pierced with a fork.
4. While the potatoes are baking, mix together the steamed broccoli, shredded cheese, milk, butter, salt, and pepper in a bowl.
5. Once the potatoes are done, remove them from the oven and let them cool for 10-15 minutes.
6. Cut each potato in half lengthwise and scoop out some of the flesh to make room for the filling.
7. Divide the broccoli-cheese mixture among the potatoes and spoon it into the hollowed-out centers.
Cooking Time: 1 hour
Asian Ginger Glazed Tofu
Asian Ginger Glazed Tofu Recipe
A flavorful and aromatic dish that pairs perfectly with steamed rice or noodles, this Asian Ginger Glazed Tofu is a great option for a quick and delicious vegan meal.
Ingredients:
– 1 block firm tofu, drained and cut into cubes
– 2 tablespoons soy sauce
– 2 tablespoons honey
– 2 tablespoons grated fresh ginger
– 2 cloves garlic, minced
– 1 tablespoon sesame oil
– 1 teaspoon rice vinegar
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together soy sauce, honey, ginger, and garlic.
3. Place tofu cubes in a single layer on a baking sheet lined with parchment paper.
4. Brush the ginger glaze over the tofu, making sure they are evenly coated.
5. Drizzle sesame oil over the tofu and sprinkle with salt to taste.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Herb Crusted Tilapia
This flavorful recipe combines the delicate taste of tilapia with a blend of fresh herbs and spices, creating a delightful dinner option for any occasion. With just a few ingredients and simple preparation steps, you can enjoy this aromatic dish in no time!
Ingredients:
– 4 tilapia 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 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse tilapia fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together olive oil, parsley, dill, garlic, thyme, salt, and pepper.
4. Place tilapia fillets on a baking sheet lined with parchment paper.
5. Brush the herb mixture evenly over both sides of each fillet.
6. Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.
Cooking Time: 12-15 minutes
Mediterranean Orzo Salad
Experience the warm flavors of the Mediterranean with this light and refreshing salad. Perfect as a side dish or a quick lunch, this recipe combines the nutty goodness of orzo pasta with the bright zing of citrus and the savory depth of olives.
Ingredients:
– 1 cup cooked orzo pasta
– 2 tablespoons olive oil
– 1/4 cup chopped Kalamata olives
– 1/4 cup artichoke hearts, quartered
– 1/2 cup crumbled feta cheese
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In a large bowl, combine cooked orzo pasta, olive oil, olives, artichoke hearts, and feta cheese.
2. Add garlic and lemon juice; toss to combine.
3. Season with salt and pepper to taste.
4. Garnish with chopped parsley if desired.
Cooking Time: 10 minutes
Berry and Spinach Smoothie
A refreshing blend of sweet berries and nutritious spinach, perfect for a healthy morning boost or afternoon pick-me-up.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 cups fresh baby spinach leaves
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend on high speed until smooth.
2. Taste and adjust sweetness or consistency as needed.
3. Pour into a glass and serve immediately.
Cooking Time: 5 minutes
Summary
Indulge in these 20 healthy recipes from Cooking Light, where delicious meets nutritious! From Grilled Lemon Herb Chicken to Sweet Potato and Kale Hash, Quinoa and Black Bean Salad to Mediterranean Orzo Salad, and many more mouth-watering dishes in between. Whether you’re a meat-lover or a veggie enthusiast, there’s something for everyone on this list of tasty, easy-to-make recipes that will keep your taste buds happy and your body healthy.
