Healthy Dinner Ideas with High Protein & Fiber

Ingredients

• 3 tablespoons Olive Oil (extra virgin, for lemon dressing)
• 1 whole Lemon (zested only, use all zest for bright flavor)
• 4 slices Bacon (thick cut preferred)
• 8 ounces Lentil Pasta (dry weight, any lentil‑based pasta)
• 0.5 medium Onion (diced)
• 3 cloves Garlic (2 for pasta, 1 for teriyaki sauce)
• 0.33 cup Frozen Peas (no need to thaw)
• 2 tablespoons Nutritional Yeast (for cheesy, salty flavor)
• 2 cups Baby Arugula (washed and dried)
• 0.25 cup Gluten‑Free Tamari (low sodium soy sauce alternative)
• 0.25 cup Water (for teriyaki sauce)
• 1 teaspoon Fresh Ginger (minced)
• 1 tablespoon Arrowroot Powder (thickening agent, can substitute cornstarch)
• 2 tablespoons Maple Syrup (adds gentle sweetness to teriyaki)
• 16 ounces Frozen Cod Fillets (cook straight from frozen)
• 1 sheet Parchment Paper (lined on baking sheet for cod)
• 0.5 medium Eggplant (diced)
• 1 whole Bell Pepper (any color, diced)
• 1 tablespoon Avocado Oil (high‑heat sauté oil)
• 1 pinch Red Pepper Flakes (optional heat)
• 2 cups Cauliflower Rice (frozen, no thaw needed)
• 1 large Egg (scrambled and folded into fried rice)
• 1 teaspoon Sesame Seeds (for garnish)
• 1 tablespoon Chives (minced, garnish)
• 2 pounds Chicken Wings (bone‑in, skin on)
• 0.5 cup Primal Kitchen Barbecue Sauce (unsweetened, sugar‑free)
• to taste Salt (pan seasoning)
• to taste Black Pepper (freshly ground)

Instructions

1. Make Lemon‑Olive‑Oil Dressing

   Zest the whole lemon into a small bowl, then whisk in about three tablespoons of olive oil until combined. Set aside.

   Time: PT2M

2. Cook Bacon

   Heat a skillet over medium heat and add the bacon slices. Cook until crisp, about 5 minutes, turning as needed.

   Time: PT5M

   Temperature: medium heat

3. Slice Bacon

   Transfer cooked bacon to a paper towel to drain, then slice into bite‑size pieces.

   Time: PT2M

4. Dice Onion & Mince Garlic

   Dice half a medium onion and mince two garlic cloves.

   Time: PT3M

5. Sauté Onion & Garlic

   In the same skillet with the rendered bacon grease, add the diced onion and minced garlic. Cook, stirring occasionally, until the onion is translucent and lightly browned at the edges, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

6. Boil Lentil Pasta

   While the aromatics cook, bring a large pot of salted water to a boil. Add the lentil pasta and cook according to package directions, usually 8‑10 minutes, until al dente.

   Time: PT10M

   Temperature: 212°F

7. Combine Pasta with Veggies and Dressing

   Drain the pasta and add it directly to the skillet with the onions. Stir in 1/3 cup frozen peas, 2 tbsp nutritional yeast, and the baby arugula. Drizzle the lemon‑olive‑oil dressing, toss to coat, then fold in the sliced bacon. Cook for another 2 minutes until the arugula wilts.

   Time: PT3M

   Temperature: medium heat

8. Make Teriyaki Sauce Base

   In a small saucepan, combine 1/4 cup gluten‑free tamari, 1/4 cup water, 1 minced garlic clove, and 1 tsp minced fresh ginger. Bring to a gentle simmer over medium heat, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

9. Prepare Arrowroot Slurry

   Mix 1 tablespoon arrowroot powder with 2 tablespoons cold water until smooth.

   Time: PT1M

10. Thicken Teriyaki Sauce and Sweeten

    Remove the saucepan from heat, whisk in the arrowroot slurry, then return to low heat. Stir continuously until the sauce thickens, about 3 minutes. Add 2 tablespoons maple syrup and whisk to combine.

    Time: PT3M

    Temperature: low heat

11. Preheat Oven

    Preheat the oven to 400°F (200°C).

    Time: PT5M

    Temperature: 400°F

12. Prepare Cod for Baking

    Line a baking sheet with parchment paper. Place the frozen cod fillets on the parchment, spacing them evenly.

    Time: PT2M

13. Initial Bake of Cod

    Bake the cod in the preheated oven for 10 minutes, until the surface begins to thaw and turn opaque.

    Time: PT10M

    Temperature: 400°F

14. Chop Vegetables for Fried Rice

    Dice the remaining half onion, half eggplant, and bell pepper into bite‑size pieces.

    Time: PT5M

15. Whisk Egg

    Crack one large egg into a small bowl and whisk lightly.

    Time: PT1M

16. Scramble Egg

    Heat a splash of avocado oil in a clean skillet over medium‑high heat. Pour in the whisked egg and scramble quickly, about 2 minutes. Transfer to a plate and set aside.

    Time: PT2M

    Temperature: medium‑high heat

17. Sauté Vegetables

    In the same skillet, add a tablespoon of avocado oil. Add the diced onion, eggplant, and bell pepper. Season with a pinch of salt and red pepper flakes. Cook, stirring occasionally, until vegetables are tender and lightly browned, about 7 minutes.

    Time: PT7M

    Temperature: medium‑high heat

18. Add Cauliflower Rice

    Stir in 2 cups frozen cauliflower rice and 1 tsp minced garlic. Cook, stirring, until the cauliflower is heated through and any excess moisture evaporates, about 5 minutes.

    Time: PT5M

    Temperature: medium heat

19. Finish Baking Cod with Teriyaki Glaze

    Remove the partially cooked cod from the oven, brush both sides generously with the thickened teriyaki sauce, and return to the oven for an additional 8‑10 minutes, until the fish flakes easily with a fork.

    Time: PT10M

    Temperature: 400°F

20. Combine Fried Rice and Egg

    Return the scrambled egg to the skillet with the cauliflower rice, stirring to distribute evenly. If desired, drizzle a splash of extra tamari for added umami.

    Time: PT2M

    Temperature: low heat

21. Plate Cod and Fried Rice

    Serve a portion of cauliflower fried rice on each plate, top with a baked cod fillet, and drizzle any remaining teriyaki sauce over the fish. Garnish with sesame seeds and minced chives.

    Time: PT2M

22. Prepare Chicken Wings

    Pat dry 2 lb of chicken wings with paper towels. Season both sides generously with salt and black pepper.

    Time: PT2M

23. Arrange Wings on Rack

    Place a wire rack on a baking sheet and arrange the seasoned wings in a single layer, ensuring they do not touch.

    Time: PT2M

24. Bake Wings Until Crispy

    Bake the wings in the preheated 400°F oven for 40 minutes, flipping halfway through for even browning.

    Time: PT40M

    Temperature: 400°F

25. Toss Wings in Barbecue Sauce

    Transfer the baked wings to a large bowl, add ½ cup Primal Kitchen unsweetened barbecue sauce, and toss until evenly coated.

    Time: PT2M

26. Serve All Dishes

    Plate the lentil pasta, serve the teriyaki cod with cauliflower fried rice, and present the crispy BBQ wings on a serving platter. Enjoy!

    Time: PT1M

Nutrition Facts

Calories

650

Protein

45 g

Carbohydrates

55 g

Fat

25 g

Fiber

12 g