Home / Dinner / 3 Healthy Oven-Baked Dinner Recipes | Joanna Soh

3 Healthy Oven-Baked Dinner Recipes | Joanna Soh



SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Oven-baked recipes are a life-saver for those who are busy. All you need is to do a little bit of prep work, pop it all in the oven, and you can get on with doing what you need to, while a nutritious meal is cooking for your family.

It’s a healthy and wholesome meal all in one tray. The formula is really simple. Combine Protein + Vegetables + Oil + Seasoning and you have your dinner! Watch this video!

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READ below for the recipes and steps.

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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

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ROASTED CHICKEN W MIXED VEGETABLES (serves 2)
1. 2 Chicken Legs Quarter – 336Cals each
2. 2 Carrots, sliced – 50Cals
3. 1 head Broccoli – 98Cals
4. 1 Sweet Potato, sliced into cubes – 112Cals
5. 1 Red Onion, sliced – 46Cals
6. 6 Garlic Cloves, crushed – 27Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1 tbsp. Apple Cider Vinegar – 3Cals
9. ¼ tsp. Fresh Rosemary, chopped
10. ¼ tsp. Mixed herbs
11. Salt & Pepper to taste

Steps:
1. Pre-heat oven to 425°F/220°C.
2. Rub the chicken legs with olive oil. Season with fresh rosemary, salt and pepper. Set aside.
3. Next, make a bed for the chicken pieces by arranging the vegetables on the bottom of a baking dish. Season the vegetables with a little bit of olive oil, apple cider vinegar, salt, pepper, mixed herbs and some rosemary.
4. Transfer and arrange the chicken legs on top of the vegetables.
5. Bake for an hour or until chicken is cooked through.
6. Serve warm!

Per serving: 540Cals

BAKED SALMON & ZUCCHINI (serves 1)
1. 1 Salmon Fillet – 416Cals
2. ½ Zucchini, halved lengthwise and thinly sliced – 9Cals
3. ½ cup Cherry Tomatoes, halved – 13Cals
4. ½ Lemon, slices, plus 2 teaspoons fresh lemon juice – 8Cals
5. 1 Garlic Cloves, minced – 4.5Cals
6. ¼ tsp. Rosemary, chopped
7. ¼ tbsp. Olive Oil – 17.5Cals
8. Salt & pepper to taste

Steps:
1. Preheat oven to 350°F/180°C.
2. Let’s prep the salmon. Marinade the salmon fillet with olive oil, salt & pepper, chopped rosemary and garlic clove. Gently massage the seasoning into the salmon and set aside.
3. Next, line a baking tray with tin foil. Then make a bed for the salmon fillet by arranging all the vegetables on the bottom of a baking dish and season with salt and pepper.
4. Place the salmon and drizzle with freshly squeezed lemon juice. 5. Seal it all in tightly. Place into oven and bake until cooked through for about 30 minutes.
5. Enjoy warm

Per serving: 468Cals

AUBERGINE & BLACK BEAN RATATOUILLE (serves 4)
1. 2 Aubergines, sliced – 272Cals
2. 1 Zucchini, sliced – 33Cals
3. 1 tbsp. olive oil – 69Cals
4. 1 can Diced Tomato – 108Cals
5. 1 can Black bean- 316Cals
6. 1 Onion, chopped – 46Cals
7. 2 Garlic Cloves, chopped – 9Cals
8. 25g Grated Parmesan -108Cals
9. ¼ tsp. Cayenne Pepper
10. Salt & Pepper to taste

Steps:
1. Pre-heat oven to 220°C.
2. In a large bowl, season the aubergine and zucchini slices with olive oil, and salt and pepper. Set aside.
3. To make the sauce, mix together the diced tomato, black beans, onion, garlic, cayenne pepper and salt & pepper. Set aside.
4. Now let’s assemble the dish. In a baking dish, arrange the aubergines and zucchini slices in a single layer.
5. Next, pour in a layer of the black bean sauce. Then top it up with another layer of aubergine and zucchini slices. Repeat until the baking tray is filled.
6. Finally, sprinkle with some grated cheese. Bake in the oven for 30 – 40 minutes until the top layer is golden brown. Serve hot.

Per serving: 241Cals

23 comments

  1. Stephanie George

    Sweet will try them out thanks

  2. The Aubergine and black bean ratatouille was amazing! Cooked it today for iftaari. Thank you so much

  3. Love your videos Joanna…U are a great life coach.You help us have a positive attitude towards life.Being your subscriber for years I have watched how you bring quality videos and always worth watching..
    Thanks for these healthy yummy videos..
    Could you give some advice tegarding diet for those with Hashimotos thyroiditis and how to overcome…
    This is just a suggestion…
    Thanks again!

  4. Thank you it looks delicious all of it but in particular the salmon on vegetables

  5. plz also talk about pain after workout and what to do when cant able to bend or sit on floor

  6. Amazing video…

  7. Thank you for posting this. I just finished my workout and didn’t know what to make for lunch. After watching this I had all the ingredients for the salmon dish 👍👍

  8. Zeina Darweesh

    Thank you❤️❤️

  9. Jørgen Hansen

    According to Janneche Utne Skåre – a toxicologist that led the work of the Norwegian Scientific Committee for Food and Environment’s benefit and risk assessment of fish in the Norwegian diet – farmed fish are as beneficial as wild fish today with regard to environmental toxins; however, Since the salmon feed now contains less fish oil, there is less omega-3 in farmed fish than in wild fish, and farmed salmon have a less favourable omega-6 and omega-3 fatty acid ratio than is found in wild salmon. http://sciencenordic.com/how-healthy-farmed-salmon

  10. Vengan recipe ❤!

  11. I will make these excellent recipes. Thanks Jo.

  12. good recipe thanks

  13. plz make some vegan meals

  14. One question; is it okay to roast/bake veggies for that long? Will the nutrients remain?

  15. I’ve just started getting into baking and for my first Ramadan iftar earlier, i baked vegan wrap. And these will certainly spice up my iftar meals.

    Thanks, Joanna! 🙂

  16. Rashna Sharmin

    You are a mind reader! I was looking for this kind of easy to cook type of dishes. Thank you Joanna.
    Just one question, you cook the chicken with skin. May I ask why? Because as far I know, the skin contains a lot of unhealthy fat.

  17. Lusina Rosalez

    Great oven meals 🙂👍🏼 I love quick n easy recipes

  18. Very very beautiful…😍😍
    Will you marry me ?

  19. Anfal Mohammed

    Yeahhhu

  20. Delicious and healthy😍

  21. Am a veg jo… Try something for us….

  22. الوصفات الطبيعية souss

    thanks à lot today is our first day of ramadan i Will try to lose weight thanks à lot

  23. Hello joanna! Thank u for this

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