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Easy Recipes Quick & Easy High Protein Meals

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05/22/2026

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05/22/2026

Glazed Salmon with Fried Plantains, Sautéed Spinach, and Avocado
Ingredients
For the Glazed Salmon:

1 large salmon fillet (approx. 8 oz)

1 tablespoon olive oil

2 tablespoons honey or maple syrup

1 tablespoon low-sodium soy sauce or tamari

1 clove garlic, minced

1/2 teaspoon grated fresh ginger

Salt and black pepper, to taste

For the Fried Plantains (Maduros):

1 very ripe plantain (yellow with black spots), peeled and sliced into rounds

2 tablespoons vegetable or coconut oil (for pan-frying)

For the Sautéed Spinach:

4 cups fresh baby spinach

1 tablespoon olive oil

1 small red chili pepper, sliced (or 1/2 teaspoon red pepper flakes)

Salt, to taste

For the Sides & Garnish:

1/2 ripe avocado, sliced

Chili flakes or red pepper threads (for garnish)

Instructions
Cook the Plantains: Heat the vegetable or coconut oil in a skillet over medium heat. Add the plantain slices in a single layer. Fry for 3–4 minutes per side until they develop a deeply caramelized, golden-brown crust. Remove and drain on paper towels.

Make the Glaze: In a small bowl, whisk together the honey (or maple syrup), soy sauce, minced garlic, and grated ginger.

Sear and Glaze the Salmon: Season the salmon fillet with salt and pepper. Wipe the skillet clean, add 1 tablespoon of olive oil, and place it over medium-high heat. Sear the salmon for 4 minutes on the first side. Flip, pour the glaze directly into the pan over the salmon, and cook for another 3 minutes, spooning the bubbling glaze continuously over the fish until it thickens into a sticky coating. Remove from heat.

Sauté the Spinach: In a separate pan, heat 1 tablespoon of olive oil over medium heat. Add the sliced red chili pepper and sauté for 30 seconds. Toss in the fresh spinach and cook for 1–2 minutes just until wilted. Season with a pinch of salt and remove from heat immediately.

Assemble the Plate: Arrange the sautéed chili spinach and sliced avocado on one side of a serving plate. Place the fried plantain rounds on the opposite side. Lay the glossy, glazed salmon fillet right down the center. Drizzle any extra glaze left in the pan over the salmon and garnish the avocado with a few extra chili flakes.

05/20/2026

Crispy Chicken Alfredo
Ingredients
For the Crispy Chicken:
2 large chicken breasts, halved horizontally to make 4 cutlets

1/2 cup all-purpose flour

2 large eggs, beaten

1 cup Panko breadcrumbs (or Italian seasoned breadcrumbs)

1/2 cup grated Parmesan cheese

1 tsp garlic powder

1 tsp onion powder

1 tsp dried parsley

Salt and black pepper to taste

3-4 tbsp olive oil or vegetable oil (for pan-frying)

For the Alfredo Pasta:
12 oz (340g) fettuccine pasta

1/2 cup (1 stick) unsalted butter

2-3 cloves garlic, minced

1 1/2 cups heavy cream

1 cup freshly grated Parmesan cheese

Salt and black pepper to taste

Fresh parsley, chopped (for garnish)

Instructions
1. Prepare and Cook the Chicken
Set up the dredging station: Place flour in a shallow bowl. Beat eggs in a second bowl. In a third bowl, mix breadcrumbs, 1/2 cup Parmesan cheese, garlic powder, onion powder, dried parsley, salt, and pepper.

Dredge the chicken: Pat chicken cutlets dry. Season lighty with salt and pepper. Dip each cutlet into the flour (shake off excess), then the egg, and finally coat thoroughly in the breadcrumb mixture, pressing gently to adhere.

Fry: Heat oil in a large skillet over medium-high heat. Fry the chicken for 4–5 minutes per side, or until golden-brown and the internal temperature reaches 165°F (74°C). Transfer to a cutting board, let it rest for 3 minutes, then slice.

2. Cook the Pasta
Bring a large pot of salted water to a boil.

Cook fettuccine according to package instructions until al dente. Drain, reserving 1/2 cup of pasta water.

3. Make the Alfredo Sauce
In a large skillet or pot over medium heat, melt the butter. Add the minced garlic and sauté for about 1 minute until fragrant (do not let it brown).

Pour in the heavy cream and let it come to a gentle simmer. Cook for 2–3 minutes until slightly thickened.

Reduce heat to low and stir in 1 cup of grated Parmesan cheese. Stir constantly until the cheese is completely melted and the sauce is smooth. Season with salt and pepper.

4. Toss and Assemble
Add the drained fettuccine directly into the Alfredo sauce. Toss gently to coat the pasta evenly. If the sauce is too thick, splash in a little of the reserved pasta water.

Plate the pasta, top with the sliced crispy chicken, and garnish with extra Parmesan cheese and fresh chopped parsley.

05/19/2026

Honey Garlic Glazed Salmon with Jasmine Rice and Sautéed Asparagus
Ingredients
For the Salmon & Honey Garlic Glaze:
2 center-cut salmon fillets (approx. 6 oz each)

1 tablespoon olive oil

3 tablespoons unsalted butter (divided)

4 cloves garlic, minced

1/3 cup honey

2 tablespoons soy sauce

1 tablespoon fresh lemon juice

Salt and freshly cracked black pepper, to taste

For the Sides:
2 cups cooked white jasmine rice, kept warm

1/2 lb fresh asparagus, woody ends trimmed

1 tablespoon olive oil (for the asparagus)

Lemon slices and fresh parsley, finely chopped (for garnish)

Instructions
1. Prep and Sear the Salmon
Pat the salmon fillets completely dry with paper towels. Season both sides generously with salt and black pepper.

Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a large skillet over medium-high heat.

Place the salmon fillets flesh-side down in the skillet. Sear undisturbed for 4 minutes until a deep golden-brown crust forms.

Flip the fillets over to the skin side and reduce the heat to medium.

2. Make the Honey Garlic Glaze
Add the remaining 2 tablespoons of butter and the minced garlic to the skillet alongside the salmon. Sauté the garlic for about 1 minute until fragrant, making sure it doesn't burn.

Pour the honey, soy sauce, and fresh lemon juice directly into the pan. Bring the liquid to a simmer.

Spoon the bubbling sauce continuously over the salmon fillets for 2–3 minutes until the glaze thickens into a sticky, glossy coating and the salmon is cooked through. Remove from heat.

3. Cook the Asparagus
While the salmon finishes cooking, heat 1 tablespoon of olive oil in a separate small skillet over medium-high heat.

Add the trimmed asparagus spears and season with a pinch of salt and pepper.

Sauté for 4–5 minutes, tossing frequently, until they are bright green and tender-crisp.

4. Assemble and Serve
Arrange a generous base of warm jasmine rice on one side of a serving plate.

Nestled the sautéed asparagus spears right next to the rice.

Place a glazed salmon fillet carefully on top of the asparagus.

Spoon the remaining rich honey garlic sauce from the skillet generously over the salmon and down onto the plate. Garnish with fresh chopped parsley and a lemon slice, and serve immediately.

05/19/2026

Crispy Panko-Crusted Spinach and Ricotta Chicken Roulade
Ingredients
For the Chicken & Filling:
4 large boneless, skinless chicken breasts

2 cups fresh spinach, chopped

1 cup ricotta cheese

1/2 cup shredded mozzarella cheese

1/4 cup grated Parmesan cheese

2 cloves garlic, minced

1 tablespoon olive oil (for cooking spinach)

Salt and black pepper, to taste

For the Breading Station:
1/2 cup all-purpose flour

2 large eggs, beaten

1.5 cups Panko breadcrumbs

1 teaspoon garlic powder

1 teaspoon smoked paprika

For Assembly & Sauce:
1/4 cup fresh chives, finely chopped (for garnish)

1 cup prepared teriyaki glaze or thick brown savory gravy (for serving)

Vegetable oil (for shallow frying or spraying)

Instructions
1. Prepare the Filling
Heat 1 tablespoon of olive oil in a skillet over medium heat. Sauté the minced garlic and chopped spinach for 2–3 minutes until the spinach is fully wilted. Remove from heat and let cool slightly.

In a medium bowl, combine the wilted spinach, ricotta, mozzarella, and Parmesan cheese. Mix thoroughly and season with a pinch of salt and pepper.

2. Butterfly and Roll the Chicken
Place each chicken breast between two sheets of plastic wrap. Use a meat mallet or rolling pin to pound them down evenly to about 1/4-inch thickness.

Season both sides of the flattened chicken breasts with salt and black pepper.

Spoon a generous layer of the spinach and cheese mixture evenly over one side of each chicken breast, leaving a small border around the edges.

Starting from one end, roll the chicken up tightly into a log shape. Wrap each log tightly in plastic wrap and place in the refrigerator for 20 minutes to help hold its shape.

3. Bread the Roulades
Set up three shallow bowls for breading: one with flour, one with the beaten eggs, and one with the Panko breadcrumbs mixed with garlic powder and smoked paprika.

Unwrap the chilled chicken rolls. Carefully dredge each roll in the flour (shaking off excess), dip completely into the egg wash, and then roll in the Panko breadcrumbs, pressing firmly so the coating sticks.

4. Cook and Slice
Preheat oven to 375°F (190°C).

Heat a thin layer of vegetable oil in a large skillet over medium-high heat. Sear the breaded chicken rolls for 2 minutes on each side until the Panko coating turns crisp and golden brown.

Transfer the seared rolls to a baking dish and bake for 20–25 minutes until the internal temperature of the chicken reaches 165°F (74°C).

Remove from the oven and let rest for 5 minutes. Use a sharp serrated knife to gently slice the roulades into thick pinwheels.

Pool the teriyaki glaze or savory gravy on a serving platter, arrange the sliced chicken wheels on top, and garnish generously with the chopped fresh chives.

05/18/2026

Roasted Sweet Potato Wedges with Feta and Honey Drizzle
Ingredients
For the Sweet Potatoes:
3 large sweet potatoes, thoroughly washed and cut into thick wedges

3 tablespoons olive oil

1 teaspoon smoked paprika

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

Salt and freshly cracked black pepper, to taste

For the Toppings:
4 oz feta cheese, crumbled

3 tablespoons high-quality honey (or maple syrup)

2 tablespoons fresh parsley or cilantro, finely chopped

1 tablespoon fresh chives, finely chopped

Instructions
1. Prep and Season the Wedges
Preheat your oven to 425°F (220°C) and line a large baking sheet with parchment paper.

Ensure the sweet potato wedges are completely dry by patting them down with paper towels.

In a large mixing bowl, toss the sweet potato wedges with the olive oil, smoked paprika, garlic powder, onion powder, salt, and black pepper until every wedge is evenly coated with the spices.

2. Roast to Perfection
Arrange the seasoned sweet potato wedges in a single layer on the prepared baking sheet, ensuring they do not overlap (this allows them to crisp up instead of steaming).

Roast in the preheated oven for 25-30 minutes, flipping the wedges halfway through, until they are tender on the inside with nicely charred, caramelized edges.

3. Assemble and Garnish
Transfer the hot, roasted sweet potato wedges onto a large serving plate or bowl, stacking them loosely.

Generously scatter the crumbled feta cheese all over the warm wedges so it softens slightly from the residual heat.

Sprinkle the finely chopped fresh parsley (or cilantro) and chives evenly over the top.

4. The Final Touch
Just before serving, slowly drizzle the honey in a steady stream over the entire dish, ensuring it glazes the sweet potatoes and mingles with the salty feta cheese. Serve warm.

05/18/2026

Garlic Thyme Butter Basted Steak with Mashed Potatoes
Ingredients
For the Steak:
1 thick-cut steak (such as Ribeye or New York Strip), approximately 1.5 lbs

2 tablespoons vegetable oil or canola oil (high smoke point)

4 tablespoons unsalted butter

4-5 cloves garlic, smashed and peeled

4-5 sprigs fresh thyme

Salt and freshly cracked black pepper, to taste

For the Mashed Potatoes:
1.5 lbs Yukon Gold potatoes, peeled and quartered

1/3 cup heavy cream

3 tablespoons unsalted butter

Salt and white pepper, to taste

Instructions
1. Prepare the Mashed Potatoes
Place the quartered potatoes into a large pot and cover with cold, salted water. Bring to a boil over high heat.

Reduce the heat slightly and cook for 15-20 minutes, or until the potatoes are completely fork-tender.

Drain the potatoes well, then mash until smooth using a potato ricer or masher.

Stir in the butter and heavy cream until velvety and creamy. Season with salt and white pepper to taste. Cover and keep warm.

2. Sear the Steak
Pat the steak completely dry with paper towels on all sides. Season generously with a heavy coating of salt and freshly cracked black pepper.

Heat the vegetable oil in a heavy cast-iron skillet over high heat until it just begins to smoke.

Carefully place the steak in the skillet. Sear without moving for 2-3 minutes until a deep, dark brown crust forms, then flip and cook the other side for another 2 minutes.

3. Butter Baste for Maximum Flavor
Turn the skillet heat down to medium.

Tilt the pan slightly and add the 4 tablespoons of butter, smashed garlic cloves, and fresh thyme sprigs into the melted pool of butter.

Use a large spoon to continuously scoop the hot, foaming, garlic-and-thyme-infused butter over the top of the steak. Baste continuously for 1-2 minutes until the steak reaches an internal temperature of 135°F (57°C) for medium-rare.

4. Rest and Serve
Remove the steak from the pan and place it on a warm plate or cutting board. Pour the remaining garlic butter and pan juices over the steak and let it rest for 5-7 minutes.

Spoon a thick layer of the creamy mashed potatoes into a shallow serving bowl.

Place the rested steak directly onto the bed of potatoes, ladle the rich garlic-butter pan reduction generously over the top, and garnish with a fresh sprig of thyme.

05/09/2026

Lemon Garlic Butter Salmon and Shrimp Platter
Ingredients
Seafood

2 large Salmon fillets, sliced into thick strips

1/2 lb Large shrimp, peeled and deveined

2 tbsp Olive oil

1 tsp Smoked paprika

1 tsp Garlic powder

To taste: Salt and black pepper

Lemon Garlic Butter Sauce

4 tbsp Unsalted butter

3 cloves Garlic, minced

1/2 Fresh lemon, juiced

1 tbsp Fresh parsley, chopped

Sides & Garnish

2 cups Cooked brown or white rice

Garnish: Fresh lemon slices and extra chopped parsley

Instructions
Season: Pat the salmon and shrimp dry with paper towels. In a bowl, toss the seafood with olive oil, paprika, garlic powder, salt, and pepper until evenly coated.

Sear Salmon: Heat a large skillet over medium-high heat. Place salmon fillets in the pan and sear for 4–5 minutes per side until a golden-brown crust forms and the fish is opaque. Remove and set aside.

Sauté Shrimp: In the same skillet, add the shrimp. Sauté for 2–3 minutes until pink and curled. Remove and set aside with the salmon.

Make the Sauce: Reduce heat to medium-low. Add butter to the skillet. Once melted, stir in the minced garlic and cook for 1 minute until fragrant. Stir in the lemon juice and parsley, then remove from heat.

Assemble: Lay a bed of warm rice on a large platter. Arrange the salmon strips and shrimp over the rice.

Finish: Pour the lemon garlic butter sauce generously over the seafood. Garnish with fresh lemon slices and a sprinkle of parsley before serving.

05/07/2026

Lemon Herb Roasted Chicken with Crispy Potato Wedges
Ingredients
The Chicken

2 Large chicken breasts

2 tbsp Olive oil

1 tbsp Fresh parsley, finely chopped

2 cloves Garlic, minced

1 tsp Lemon zest

To taste: Salt, black pepper, and paprika

Potato Wedges

3 Medium Russet or Yukon Gold potatoes, cut into wedges

2 tbsp Olive oil

½ tsp Garlic powder

To taste: Salt and dried parsley

The Sides & Sauce

1 cup Mixed vegetables (corn, peas, diced carrots), steamed

½ cup Greek yogurt or sour cream

1 tbsp Fresh dill or chives, minced

1 tsp Lemon juice

Instructions
Roast Potatoes: Preheat oven to 200°C. Toss potato wedges with olive oil, garlic powder, and salt. Spread on a baking sheet and roast for 30–35 minutes until golden and crisp.

Season Chicken: In a small bowl, mix olive oil, minced garlic, lemon zest, parsley, salt, pepper, and paprika. Rub the mixture thoroughly over the chicken breasts.

Cook Chicken: In the same oven (or a skillet over medium-high heat), cook the chicken until the internal temperature reaches 74°C (about 20–25 minutes in the oven).

Prepare Sauce: Whisk together the yogurt, lemon juice, and minced dill/chives to create the herb cream sauce.

Steam Veggies: Steam the mixed corn, peas, and carrots until tender. Toss with a small pat of butter if desired.

Assemble: Plate the roasted chicken breasts alongside the crispy potato wedges and the mixed vegetables.

Serve: Dollop the herb cream sauce over the potatoes and chicken. Garnish with additional fresh herbs.

05/07/2026

Herb-Crusted Lamb Chops with Roasted Potato Wedges
Ingredients
The Lamb Chops

4-6 Lamb rib chops

2 tbsp Olive oil

2 cloves Garlic, minced

1 tbsp Fresh rosemary, finely chopped

1 tbsp Fresh thyme, finely chopped

To taste: Salt and freshly cracked black pepper

Roasted Potato Wedges

3 Large Yukon Gold potatoes, cut into thick wedges

2 tbsp Olive oil

1 tsp Dried oregano

½ tsp Garlic powder

To taste: Salt and black pepper

Garden Salad

Mixed greens, sliced cucumbers, cherry tomatoes, and red onion

Vinaigrette of choice

Instructions
Roast the Potatoes: Preheat your oven to 200°C. Toss potato wedges with olive oil, oregano, garlic powder, salt, and pepper. Spread in a single layer on a baking sheet and roast for 30–35 minutes, turning halfway, until golden and crispy.

Season the Lamb: In a small bowl, combine olive oil, minced garlic, rosemary, thyme, salt, and pepper. Rub the mixture generously over both sides of the lamb chops.

Sear the Lamb: Heat a large heavy skillet over medium-high heat. Place the lamb chops in the pan and sear for 3–4 minutes per side for medium-rare (internal temperature of 63°C). Stand the chops on their fat caps for 1 minute at the end to crisp the edges.

Rest: Remove the lamb chops from the pan and let them rest for 5 minutes to keep the juices inside.

Assemble: Arrange the herb-crusted lamb chops and roasted potato wedges on a plate.

Serve: Add a fresh garden salad on the side to balance the richness of the meat.

05/06/2026

Honey Garlic Chicken with Asparagus and Corn
Ingredients

Chicken: 2 large boneless, skinless chicken breasts (sliced into strips).

Vegetables: 1 bunch fresh asparagus (trimmed) and 1 cup sweet corn kernels.

Glaze: 3 tbsp honey, 2 tbsp soy sauce, 1 tbsp olive oil, 2 cloves minced garlic, and ½ tsp crushed red pepper flakes.

Seasoning: Salt and black pepper.

Instructions

Marinate: Whisk together honey, soy sauce, olive oil, garlic, and red pepper flakes. Toss chicken strips in half of the mixture.

Sear Chicken: Heat a skillet over medium-high heat. Cook chicken for 5–6 minutes until golden and cooked through. Remove and set aside.

Sauté Vegetables: In the same pan, add asparagus and corn. Sauté for 4–5 minutes until the asparagus is tender-crisp.

Combine: Return chicken to the pan and pour over the remaining glaze. Toss everything together for 1–2 minutes until the sauce thickens and coats the ingredients.

Serve: Plate the chicken alongside the asparagus and corn while hot.

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