Quick Dinner Ideas!


Dinner Can Be A Breeze

My clients ask me for new dinner recipe ideas all the time.

You can make Dinner simple, but delicious and healthy. It does not have to be in a box to be quick. Here are my favorite high protein, low-carb recipes that you can make in 30 minutes or less for your busy nights.
Pair  your meal with mixed greens and fresh lemon juice, or Israeli salad with olive oil, lemon juice, and sea salt, or with stir fry made of broccoli, kale and spinach.

Mediterranean Meatballs
Serves 4
Prep time: 15 mins., Cook time: 1 hr.
Meatball Ingredients
1 lb. extra lean ground beef
  OR substitute 1/2 lb. for lean ground turkey (optional)
1 C cooked quinoa
1/4 C fresh parsley, chopped
3-4 cloves garlic, minced
1 small onion, grated
2 Tbsp. ground flax seed
sea salt and pepper
Meatball Directions
1. Coat hands with olive oil. Combine all ingredients in a large bowl and mix well using
your hands.
2. Make 3″ balls and set on baking sheet.
Spicy Sauce Ingredients
2 onions, chopped small
2 garlic cloves, chopped small
1-2 dry jalapeňo pepper, chopped (omit if you won’t like it spicy)
1 Tbsp. all spice
1 can chopped tomatoes
1 Tbsp. tomato paste
2 Tbsp. fresh lemon juice
1 Tbsp. olive oil
sea salt and pepper
chopped parsley (for garnish)
1. Bring 2 C water in a small pot to a boil.
2. Over medium heat, in a large pot, sauté onion, garlic and jalapeňo peppers in olive oil
for 3 minutes.
3. Add all spice, stir and cook for 1 minute. Add chopped tomatoes, tomato paste, lemon
juice, salt and pepper and cook for 5 minutes while stirring.
4. Add meatballs to large pot and pour boiling water from the small pot over the
meatballs and sauce. Cover and let cook on low heat for 45 minutes. Do not stir while
5. Serve hot with chopped parsley on top.

Chicken, Chicken, and More Chicken!
Serves 4
Prep time: 10 mins., Cook time: 20-25 mins.
This recipe is the swapper’s dream! All you need is four boneless skinless chicken breasts,
then you just pick your choice of marinade below, depending on what you have in your pantry or
whatever mood your’re in, and you’re all set!
Serve with your choice of side dish.
4 boneless skinless chicken breasts (about 2 lbs.)
Lemon and Herb Marinade Ingredients
4-6 garlic cloves, minced
4-5 Tbsp. olive oil
Zest or juice from 1 lemon
1 tsp. each dried oregano, dried basil, dried thyme (use one or all)
Salt and pepper
Fresh Herb Marinade Ingredients
4-6 garlic cloves, minced
4-5 Tbsp. olive oil
Zest or juice from 1 lemon
1⁄4 C chopped fresh parsley
2 tbsp. chopped fresh basil, chopped fresh cilantro, chopped fresh dill, chopped fresh
oregano (each or all)
Salt and pepper
Did you know that adding a little extra spice to your food kills bacteria in your stomach
AND boosts metabolism?! Capsaicin, the chemical that makes chili peppers so hot, is also a
thermogenic. Thermogenics stimulate the body’s burning of fat by increasing the metabolism of
the body’s adipose tissue, generating heat. Check-out the spicy butt-kicking marinade below:
Spicy Pepper Marinade Ingredients
2-3 jalapeno chiles (removes seeds to reduce spiciness)
4-5 Tbsp. olive oil
4-6 garlic cloves, minced
half bunch of cilantro chopped (stems and leaves included)
Sea salt and black pepper
Quinoa-Tuna Casserole
Serves 4-5
Prep time: 5 minutes, Cook time: 15 minutes
Prep time: 5 minutes, Cook time: 15 minutes
1 1⁄2 C uncooked quinoa
3 C low sodium chicken broth
1⁄2 C frozen peas
1⁄2 C asparagus, chopped
1⁄2 onion, diced
1 tsp. garlic, minced
1⁄2 tsp. Italian seasoning
1 1⁄2 cans chunk light tuna in water
1. In a medium saucepan, combine all ingredients, cover and bring to a boil over medium
2. Turn down heat and simmer for 15 minutes.

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