Que Cocinar Hoy: Delicious And Nutritious Recipes For Any Day

Introduction

Recipe 1: Chicken Fajitas

Ingredients:

• 1 pound chicken breast, sliced into thin strips
• 1 green bell pepper, sliced into thin strips
• 1 red bell pepper, sliced into thin strips
• 1 onion, sliced into thin strips
• 2 tablespoons olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 8-10 flour tortillas
• Optional toppings: shredded cheese, salsa, sour cream

Instructions:

1. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5 minutes.
2. Add peppers, onion, chili powder, cumin, garlic powder, salt, and pepper to the skillet. Cook for another 5-7 minutes, until the vegetables are tender and the chicken is cooked through.
3. Warm up the tortillas in the microwave or in a skillet. Serve the chicken and vegetables in the tortillas, and add any desired toppings.

Nutrition:

This recipe makes 8-10 servings. Each serving contains approximately:

• Calories: 280
• Carbohydrates: 28g
• Protein: 22g
• Fat: 9g
• Sodium: 460mg

Recipe 2: Quinoa Salad

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup chopped cilantro
• 1/4 cup olive oil
• 2 tablespoons lime juice
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa in a fine-mesh strainer. In a medium saucepan, bring the quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is tender and the water has been absorbed.
2. In a large bowl, combine the cooked quinoa, black beans, bell peppers, red onion, and cilantro.
3. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Pour the dressing over the quinoa mixture and toss to combine.
4. Chill in the refrigerator for at least 30 minutes before serving.

Nutrition:

This recipe makes 6-8 servings. Each serving contains approximately:

• Calories: 250
• Carbohydrates: 30g
• Protein: 7g
• Fat: 11g
• Sodium: 185mg

Recipe 3: Beef and Broccoli Stir-Fry

Ingredients:

• 1 pound flank steak, thinly sliced
• 1 head broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon brown sugar
• 1/2 teaspoon ginger powder
• 1/2 teaspoon red pepper flakes
• Salt and pepper to taste

Instructions:

1. In a large skillet or wok, heat the vegetable oil over high heat. Add the sliced flank steak and cook until browned, about 5 minutes.
2. Add the broccoli, red bell pepper, onion, and garlic to the skillet. Cook for another 5-7 minutes, until the vegetables are tender and the beef is cooked through.
3. In a small bowl, whisk together the soy sauce, cornstarch, brown sugar, ginger powder, red pepper flakes, salt, and pepper. Pour the sauce over the beef and vegetable mixture, and stir to combine.
4. Cook for another 2-3 minutes, until the sauce has thickened. Serve over rice or noodles.

Nutrition:

This recipe makes 4 servings. Each serving contains approximately:

• Calories: 370
• Carbohydrates: 20g
• Protein: 34g
• Fat: 18g
• Sodium: 1275mg

Recipe 4: Sweet Potato and Black Bean Enchiladas

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1/2 red onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 8-10 corn tortillas
• 1 can enchilada sauce
• Optional toppings: shredded cheese, sour cream, avocado

Instructions:

1. Preheat oven to 375°F.
2. In a large skillet, heat olive oil over medium-high heat. Add sweet potatoes, black beans, red bell pepper, red onion, garlic, chili powder, cumin, salt, and pepper. Cook for 10-15 minutes, until the sweet potatoes are tender.
3. Warm up the corn tortillas in the microwave or in a skillet. Spoon the sweet potato and black bean mixture into each tortilla, and roll up tightly. Place the enchiladas seam-side down in a baking dish.
4. Pour the enchilada sauce over the top of the enchiladas, and sprinkle with shredded cheese (if desired).
5. Bake for 20-25 minutes, until the cheese is melted and bubbly. Serve with sour cream and avocado.

Nutrition:

This recipe makes 8-10 servings. Each serving contains approximately:

• Calories: 250
• Carbohydrates: 30g
• Protein: 7g
• Fat: 11g
• Sodium: 185mg

Recipe 5: Salmon with Roasted Vegetables

Ingredients:

• 4 salmon fillets
• 2 cups Brussels sprouts, halved
• 2 cups baby carrots
• 1 red onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Arrange the Brussels sprouts, baby carrots, and red onion on a baking sheet. Drizzle with olive oil, garlic powder, thyme, salt, and pepper. Toss to coat.
3. Place the salmon fillets on top of the vegetables, skin-side down. Season with salt and pepper.