Brian test blog July 13th

Here are a few healthy recipes that are low in saturated fats:

1. Grilled Lemon Herb Chicken: Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)
• Salt and pepper to taste

Instructions:

• In a bowl, mix together olive oil, garlic, lemon juice, dried herbs, salt, and pepper.
• Add the chicken breasts to the bowl and coat them well with the marinade.
• Preheat the grill to medium-high heat.
• Grill the chicken for about 6-8 minutes per side or until cooked through.
• Remove from the grill and let it rest for a few minutes before serving.

2. Quinoa and Vegetable Stir-Fry: Ingredients:

• 1 cup quinoa, cooked according to package instructions
• 1 tablespoon olive oil
• 1 small onion, thinly sliced
• 2 cloves garlic, minced
• 1 bell pepper, thinly sliced
• 1 zucchini, thinly sliced
• 1 cup broccoli florets
• 1 cup snow peas
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• Salt and pepper to taste

Instructions:

• Heat olive oil in a large skillet or wok over medium heat.
• Add the onion and garlic, and sauté for 2-3 minutes until they become translucent.
• Add the bell pepper, zucchini, broccoli, and snow peas to the skillet. Cook for 4-5 minutes until the vegetables are tender-crisp.
• In a small bowl, whisk together soy sauce, rice vinegar, salt, and pepper.
• Add the cooked quinoa and the sauce to the skillet with the vegetables. Stir well to combine and cook for another 2-3 minutes until everything is heated through.
• Remove from heat and serve.

3. Baked Salmon with Roasted Vegetables: Ingredients:

• 4 salmon fillets
• 2 tablespoons olive oil
• 1 teaspoon dried dill
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups mixed vegetables (such as carrots, bell peppers, and cherry tomatoes), chopped
• 1 tablespoon balsamic vinegar

Instructions:

• Preheat the oven to 400°F (200°C).
• Place the salmon fillets on a baking sheet lined with parchment paper.
• Drizzle the fillets with olive oil and sprinkle with dried dill, paprika, salt, and pepper.
• In a separate bowl, toss the mixed vegetables with olive oil, balsamic vinegar, salt, and pepper.
• Arrange the vegetables around the salmon on the baking sheet.
• Bake for about 12-15 minutes or until the salmon is cooked through and the vegetables are roasted to your liking.
• Serve the salmon with the roasted vegetables.

Remember, these recipes are low in saturated fats, but it's important to consider your overall dietary needs and consult a healthcare professional or nutritionist for personalized advice.