10 Healthy 1-Pan Dinner Recipes

In this post, I’m sharing 10 healthy 1-pan dinner recipes. The recipes are perfect for meal planning, busy and working moms, and just anyone who wants dinner done fast! They also only have about 7 ingredients each… and they’re under 400 calories! Let’s go! 

Our days tend to become extremely busy from the time our eyes open, to the moment our eyes close. Still with unfinished tasks that never got checked because there is never enough time in a day! So if you are a busy mom who has been struggling to come up with dinner ideas that are healthy and quick… I am here to make your day 300% better! 

Today I am sharing with you ONE dish-only dinner recipes that are soooo tasty! Yup! You read that correctly. Only one dish. Each one of these dishes has no more than 7 ingredients and is all under 400 calories. Can you believe it?? And my favorite part is that these are protein-rich!

Protein is a vital macronutrient that is one of the building blocks of life found in every cell of the human body (1). Protein functions in the body to repair cells and as antibodies to fight off infection in the body (2). Not to mention that proteins help produce hormones that transmit messages through the body and make up muscles that help us to move. 

Not only that, but protein also helps you feel fuller longer after eating it. This is because high-protein meals increase satiety and the thermic effect on feeding (TEF) (3). 

So, Mama, I got you covered! With only 7 ingredients & one dish, you can feed your family a healthy, quick but tasty protein-filled meal I guarantee the pickiest of kids (or husbands) will absolutely love! 

10 1-Pan Healthy Dinner Recipes

1. Butter Beef Steak Bites

Serves: 4

Prep time: 5 minutes

Cook time: 20 minutes

Total time: 25 minutes

Ingredients:

  • 4 Tbsp Butter
  • 1.5lb Beef (stripped steak)
  • 4 Garlic cloves, minced 
  • ¼ Salt or to taste
  • ¼ tsp Black Pepper
  • 2 tbsp Lemon Juice, freshly squeezed
  • 1 tbsp Fenugreek Leaves, dried and crushed

Nutrition Profile:

Calories Carbohydrates Protein Fat Fiber
330 kcal 0g 35.75g 20.5g 0g

Directions:

  1. Heat a medium-sized pan and melt 2 tablespoons of butter. Add beef in the melted hot butter. Stir for 3-4 minutes on a medium flame.
  2. Add a glass of water to the pan and cover the skillet. Season it with salt and pepper. Allow it to cook for 10-15 minutes on a low flame until the steaks are tender.
  3. In another medium-sized pan, melt another 2 tablespoons of butter and add minced garlic. Stir until it becomes aromatic.
  4. Transfer the beef steak bites after the water dries. 
  5. Sprinkle over the dried fenugreek and cover the pan. Let it cook on low heat for about 5 minutes.
  6. Uncover the pan and toss the steak bites so that all are evenly coated.
  7. Transfer the beef steak bites to the serving dish and serve with boiled rice sprinkled with parsley!

2. Scrambled Tofu

Serving: 2 

Prep time: 10 mins

Cook time: 20 mins

Total time: 30mins

Ingredients

  • 1 tsp Extra Virgin Olive Oil
  • 1 cup Tofu (choose less than 10% calcium)
  • 1/4 cup Red Bell Pepper, chopped
  • 1/4 cup Green Bell Pepper, chopped
  • 1 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • ¼ tsp Salt, or to taste
  • ¼ tsp Black Pepper 
  • 1 clove of Garlic, minced
  • 1/8 tsp Turmeric Powder 

Nutrition Profile:

Calories Carbohydrates Proteins Fats Fiber
103 Kcal 6g 8g 6g 2g

Directions:

  1. Heat olive oil in a medium-sized skillet. Sauté minced garlic and bell peppers over a medium flame.
  2. Crumble rinsed and drained tofu. Add the crumbled tofu into the skillet with other ingredients. Season it with salt and pepper.
  3. On low to medium heat, stir and cook for 20 minutes until tofu turns a slight golden brown.
  4. Serve them warm.

3. Grilled Spicy Fish Patties

Serving: 18 patties   

Prep time: 15 mins   

Cook time: 5 mins   

Total time: 30mins

Ingredients:

  • 1 kg Cod Fish 
  • 2 small Onions, chopped
  • ¼ tsp Salt 
  • ¼ tsp Black Pepper 
  • 3 cups Bread Crumbs 
  • ¼ tsp Red Pepper Flakes 
  • 2 tbsp Olive Oil

Nutrition Profile:

Calories Carbohydrates Proteins Fats Fiber
93 Kcal 5.1g 12.3g 2.9g 0.7g

Directions:

  1. Cut the codfish into chunks. Mix the fish chunks in a bowl with breadcrumbs, salt, black pepper, red pepper flakes and onions.
  2. Put the mixture in the bowl of the food processor and grind till adequately smooth.
  3. Make the patties out of the mixture.
  4. Grill the fish patties in olive oil on a grill pan. Serve them hot with the dips and sauces!

4. Seared Chicken Steak with Sweet and Sour Sauce

Serves: 4

Prep time: 15 mins     

Cook time: 20 mins        

Total time: 35 mins

Ingredients:

  • 4 Chicken Breast, boneless and skinless
  • 1 tbsp Olive Oil
  • 1 medium Onion 
  • ¼ tsp Salt, or to taste
  • ¼ tsp Black Pepper 
  • 1 tsp Garlic Powder 
  • ¼ cup Almond Flour 
  • 2 tbsp Lemon Juice, freshly squeezed
  • 4 Fresh Apricots, pitted and chopped
  • 2 tsp Fresh Tarragon, chopped

Nutritional profile:

Calories Carbohydrates Proteins Fats Fiber
252 Kcal 11g 27g 5g 0.g

Directions:

  1. Place chicken breast in between two plastic wraps. Pound with a meat mallet until flattened to an even thickness.
  2. In a shallow dish, combine flour, pepper, and garlic powder. Coat the chicken pieces well, shaking off excess.
  3. Heat the oil in a large skillet over medium heat.
  4. Add chicken and cook until well tender.
  5. Transfer the chicken to the serving dish.
  6. Add vinegar, lemon juice, water, and apricots in the same skillet and cook for 2-3 minutes, until the fruit begins to break down.
  7. Stir and add tarragon.
  8. Serve the chicken with the sauce.

5. Beef and Broccoli Stir Fry with Rice

Serving: 4       

Prep time: 5 mins        

Cook time: 45 mins           

Total time: 50 mins

Ingredients:

  • 8 ounces lean beef (sirloin) 
  • 12 ounces broccoli
  • 1 medium Roma Tomato, medium, chopped
  • 2 Garlic cloves, chopped
  • ¼ tsp Salt, or up to taste
  • 2 tbsp Extra Virgin Olive Oil 
  • ¼ cup Chicken Broth 
  • 2 tbsp Soy Sauce, low sodium
  • ½ tbsp Cornstarch
  • 2 cups cooked rice 

Nutrition Profile:

Calories Carbohydrates Proteins Fats Fiber
373 Kcal 37g 18g 17g 5.1g

Directions:

  1. Cut the beef into strips.
  2. Chop the garlic and tomatoes.
  3. In a frying pan, heat oil and sauté the garlic. Add broccoli and cook for 5 minutes. Remove the vegetables from the pan and set them aside.
  4. Now add the stripped beef to the pan and cook until the beef is tender about 7 to 10 minutes.
  5. In a bowl combine the chicken broth, salt, soy sauce, and cornstarch.
  6. In the pan, add beef, cooked vegetables, tomato, and mixture. Cook until sauce is thick.
  7. Transfer it to the serving dish. Serve a serving of broccoli and beef stir-fry with half a cup of cooked rice. 

6. Honey Spiced Salmon with Arugula 

Serving: 4       

Prep time: 5 mins        

Cook time: 45 mins        

Total time: 50 mins

Ingredients:

  • 16 ounces Salmon Fillets
  • 3 tbsp Honey 
  • 2 tbsp Extra Virgin Olive Oil 
  • 3/4 tsp Lemon Peel
  • ¼ tsp Salt, or up to taste
  • ½ tsp Black Pepper 
  • ½ tsp Garlic Powder 
  • 1 tsp water 
  • 3 cups Arugula 

Nutritional profile:

Calories Carbohydrates Proteins Fats Fiber
323 Kcal 15g 23g 19g 0.4g

Directions:

  1. In a small bowl, combine honey, black pepper, salt, lemon peel, garlic powder, and hot water. Mix them well until blended. Rub the spice mixture over the fish fillets.
  2. In a medium skillet, pour in the olive oil and heat it over medium heat. 
  3. Add the spiced salmon fillets and cook for 4-5 minutes. Flip the fillets and cook the other side the same way.
  4. Reduce the heat and cook for another 4-5 minutes until the fish turns opaque.
  5. Transfer it to the serving plate and serve with half a cup of arugula.

7. Broccoli and Chickpea Salad Bowl

Serving: 4       

Prep time: 5 mins        

Cook time: 5 mins           

Total time: 10 mins

Ingredients:

  • 2 tbsp Olive Oil
  • ¼ cup Onion, thinly sliced
  • 1/3 cup Plain Yogurt, low fat
  • 1tbsp Tahini 
  • ½ tsp Cumin 
  • ½ tsp Black Pepper, ground
  • 1 tbsp Lemon Juice 
  • 2 cups Broccoli Florets, bite-sized
  • 2 cups Chickpeas, low sodium and boiled
  • ½ cup Pomegranate Seeds 

Nutrition Profile:

Calories Carbohydrates Proteins Fats Fiber
162 Kcal 16g 6.2g 8.8g 4.3g

Directions:

  1. In a small skillet, heat a tablespoon of olive oil and saute the sliced onions.
  2. Transfer the sauteed onion into a large bowl.
  3. Add cumin, tahini, yogurt, salt, black pepper, lemon juice, chickpea, broccoli florets and pomegranate seeds.
  4. Mix them well.
  5. Drizzle the remaining olive oil before serving.

8. Tofu Nuggets

Serving: 4       

Prep time: 45 mins        

Cook time: 25 mins           

Total time: 70 mins

Ingredients:

  • 3 tbsp Olive Oil 
  • 1 Tofu block, extra firm and well pressed
  • 1/3 cup Almond Milk 
  • 2 tbsp Mustard Powder 
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • ¼ tsp Salt, or to taste
  • ½ tsp Dried Oregano
  • 1 tsp Parsley, dried
  • ¼ tsp Black Pepper
  • ¼ cup Breadcrumbs

Nutritional Profile:

Calories Carbohydrates Proteins Fats Fiber
175 Kcal 9g 17g 10g 2g

Directions:

  1. Dry and press the tofu block between the paper towels. 
  2. Slice the tofu block into 1-inch-sized pieces and set aside.
  3. In a small mixing bowl, whisk together the almond milk, mustard powder, and spices.
  4. Place the breadcrumbs in a separate bowl.
  5. Then in a medium-sized pan, pour in the oil and heat it on medium flame.
  6. Now dip the pieces of tofu in the liquid mixture then carefully coat it with breadcrumbs.
  7. Add the coated tofu nuggets to the pan.
  8. Fry the nuggets from both sides until they turn golden brown.
  9. Serve and enjoy.

9. Chicken Vegetable Pasta Soup

Serving: 4       

Prep time: 5 mins        

Cook time: 30 mins           

Total time: 35 mins

Ingredients:

  • 5 cups Chicken Broth
  • 1 Chicken Breast 
  • 2 tbsp Olive Oil 
  • 1 Carrot, chopped
  • 1 Bell Pepper, chopped
  • ½ cup Tomato, blended
  • 1 cup Cabbage, chopped
  • ½ cup Small Pasta 

Nutritional Profile:

Calories Carbohydrates Proteins Fats Fiber
116 Kcal 17g 10g 2g 3g

Directions:

  1. In a pan, heat olive oil and stir-fry chicken. When the chicken is well tendered, set it aside.
  2. In a small saucepan, place the broth, carrots, and cabbage. Cook it on medium-high heat and bring it to a boil. 
  3. Reduce the heat and cook until vegetables are tender.
  4. Add pureed tomatoes and bell pepper. Cook it until bell peppers are semi-tendered.
  5. Stir in the cooked pasta and cook until heated through.
  6. Add in the fried chicken and serve.

10. Ground Turkey and Vegetable Chili 

Serving: 3       

Prep time: 5 mins        

Cook time: 45 mins           

Total time: 50 mins

Ingredients:

  • ½ lb Ground Turkey, lean
  • ½ tbsp Olive Oil
  • Onion – 1/4 cup, chopped
  • 1 Garlic clove, minced 
  • 7 ounces Tomatoes, canned and stewed
  • ¼ tsp Salt
  • 1 tsp Chili Powder 
  • ¼ tsp Cayenne Pepper 
  • ¼ tsp Black Pepper 
  • 1 tsp Cumin 

Nutritional Profile:

Calories Carbohydrates Proteins Fats Fiber
164 Kcal 6g 17g 8g 2g

Directions:

  1. Add olive oil to the pan.
  2. Sauté onion, garlic, ground turkey, and zucchini until squash is tender. Drain the excess liquid.
  3. Add the tomatoes and seasonings.
  4. Stir well and simmer covered for half an hour.
  5. Transfer it to the serving dish and serve.

I love the challenge of creating new recipes for you guys. I hope these recipes help you to stay inspired in your kitchen, even when you can’t get all of the things that you’re used to. Remember, whenever you make one of these, be sure to tag a photo and tag me on Instagram (@nathaliamelofit). We can all get social during this period of social distancing. 

References

  1. Medline Plus (April 30, 2019) “Protein in diet.” https://medlineplus.gov/ency/article/002467.htm
  2. Medline Plus (last updated September 18, 2020) “What are proteins and what do they do?” https://medlineplus.gov/genetics/understanding/howgeneswork/protein/#:~:text=Proteins%20are%20large%2C%20complex%20molecules,the%20body’s%20tissues%20and%20organs.
  3. Li, J., Armstrong, C. L., & Campbell, W. W. (2016). “Effects of Dietary Protein Source and Quantity during Weight Loss on Appetite, Energy Expenditure, and Cardio-Metabolic Responses.” Nutrients8(2), 63. https://doi.org/10.3390/nu8020063
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