Easy And Healthy Dinner Ideas For Two

Grilled Salmon with Green Beans and Brown Rice

When it comes to healthy dinners for two, grilled salmon is always a great choice. Not only is it packed with protein and omega-3 fatty acids, but it also cooks quickly and is incredibly versatile. Here, we’ve paired it with green beans and brown rice for a balanced meal.

Ingredients:

2 (4-ounce) salmon fillets
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon garlic powder
1/4 teaspoon paprika
2 tablespoons olive oil
3/4 cup brown rice
1 1/2 cups water
1/2 cup green beans, trimmed and cut into 1-inch pieces
1 tablespoon lemon juice

Instructions:

In a small bowl, combine the salt, pepper, garlic powder, and paprika.
Spread the spice mixture over both sides of the salmon fillets and set aside.
Heat the olive oil in a large skillet over medium-high heat. Add the salmon fillets and cook for 3 to 4 minutes per side, or until cooked through.
Meanwhile, in a medium saucepan, combine the brown rice and water. Bring to a boil over high heat, reduce the heat to low, cover, and simmer for 30 minutes.
After the rice has cooked for 15 minutes, add the green beans to the saucepan. Cover and continue cooking for the remaining 15 minutes.
Once the rice and green beans are cooked, remove from the heat and fluff with a fork.
To serve, divide the rice and green beans between two plates and top with the salmon fillets. Drizzle with lemon juice.

Nutrition:

Serving size: 1 salmon fillet with 1/2 cup brown rice and 1/4 cup green beans. Calories: 401. Protein: 28 grams. Fat: 18 grams. Carbs: 32 grams. Fiber: 3 grams. Sugar: 2 grams. Sodium: 362 milligrams.

Vegetable Stir-Fry with Quinoa and Tofu

This easy stir-fry is a great option for a healthy dinner for two. It’s packed with vegetables, protein-rich quinoa, and tofu for an extra boost of plant-based protein. Plus, it comes together in just 30 minutes.

Ingredients:

1 tablespoon sesame oil
1/2 cup diced onion
1/2 cup diced bell pepper
1/2 cup diced carrots
1 cup broccoli florets
1/2 cup snow peas
1/4 cup vegetable broth
1/4 teaspoon ground ginger
1/4 teaspoon garlic powder
1/4 teaspoon red pepper flakes (optional)
1 tablespoon tamari or soy sauce
1 (14-ounce) package extra-firm tofu, drained and diced
1 cup cooked quinoa
1 tablespoon sesame seeds
2 tablespoons chopped cilantro (optional)

Instructions:

Heat the sesame oil in a large skillet over medium-high heat. Add the onion, bell pepper, carrots, broccoli, and snow peas and cook for 3 to 4 minutes, stirring occasionally.
Add the vegetable broth, ginger, garlic powder, and red pepper flakes (if using). Cook for 2 to 3 minutes, or until the vegetables are tender.
Stir in the tamari or soy sauce and the tofu. Cook for 3 to 4 minutes, or until the tofu is heated through.
Add the cooked quinoa to the skillet and cook for 1 to 2 minutes, or until heated through.
To serve, divide the stir-fry between two plates and top with the sesame seeds and cilantro (if using).

Nutrition:

Serving size: 1/2 of the stir-fry. Calories: 393. Protein: 20 grams. Fat: 18 grams. Carbs: 34 grams. Fiber: 8 grams. Sugar: 6 grams. Sodium: 556 milligrams.