Healthy 15-Minute Meals

If you’re looking to eat healthy but don’t have a lot of time to cook, these 15-minute meals are perfect for you! Packed with nutrients, these quick recipes are full of flavor and easy to make.

1. Lemon Garlic Salmon with Asparagus

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh parsley (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets and asparagus on a baking sheet. Drizzle with olive oil, then season with garlic, lemon juice, salt, and pepper.
3. Roast in the oven for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
4. Garnish with fresh parsley and serve immediately!

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2. Veggie Stir-Fry with Tofu

Ingredients:

• 1 block firm tofu, cubed
• 1 cup bell peppers, sliced
• 1 cup broccoli florets
• 1 cup snap peas
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tsp fresh ginger, grated
• 1 tsp garlic, minced
• 1 tbsp olive oil
• Cooked brown rice (for serving)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add tofu cubes and cook until golden and crispy, about 5-7 minutes. Remove and set aside.
2. In the same pan, add sesame oil, ginger, and garlic. Sauté for 1-2 minutes until fragrant.
3. Add the bell peppers, broccoli, and snap peas. Stir-fry for 3-4 minutes until vegetables are tender-crisp.
4. Return the tofu to the pan and add soy sauce. Stir well to combine.
5. Serve over brown rice and enjoy!

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3. Quick Chicken Avocado Salad

Ingredients:

• 2 chicken breasts, cooked and shredded
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/4 red onion, thinly sliced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. In a large bowl, combine the shredded chicken, avocado, cherry tomatoes, cucumber, and red onion.
2. Drizzle with olive oil and lemon juice. Toss gently to combine.
3. Season with salt and pepper to taste.
4. Garnish with fresh cilantro and serve immediately.

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4. Quinoa and Black Bean Bowl

Ingredients:

• 1 cup cooked quinoa
• 1 cup black beans, drained and rinsed
• 1/2 cup corn kernels
• 1/2 avocado, diced
• 2 tbsp salsa
• 1 tbsp lime juice
• Salt and pepper to taste
• Fresh cilantro (for garnish)

Instructions:

1. In a large bowl, combine cooked quinoa, black beans, and corn.
2. Add salsa, lime juice, and season with salt and pepper to taste.
3. Top with diced avocado and garnish with fresh cilantro.
4. Serve immediately for a light, healthy meal!

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5. Zucchini Noodles with Pesto

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• 1/4 cup pesto (store-bought or homemade)
• 1 tbsp olive oil
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Parmesan cheese, grated
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add zucchini noodles and sauté for 2-3 minutes until tender.
2. Add pesto and toss to coat the noodles evenly.
3. Add cherry tomatoes and cook for another minute until heated through.
4. Season with salt and pepper, then top with grated Parmesan.
5. Serve immediately for a delicious and healthy meal!

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These 15-minute meals are perfect for busy days when you want a quick, nutritious, and delicious meal. Keep these recipes on hand for a healthy option when time is limited!