Summer is here. The sun is shining, the days are longer, and the air is filled with the promise of barbecues, picnics, and outdoor gatherings. But with all the fun, who wants to be stuck in the kitchen for hours, or feeling lethargic after a heavy meal? The good news is you do not have to be. Here are some quick and easy lite meals that are delicious and perfect for keeping you cool and satisfied during the hottest months of the year.
1. Grilled Chicken and Vegetable Skewers
Grilling is synonymous with summer, and skewers are a fantastic way to enjoy a variety of flavors in one meal. These skewers are simple to make, and they can be customized to include your favorite vegetables.
Ingredients:
- 2 boneless, skinless chicken breasts cut into chunks
- 1 red bell pepper, cut into chunks
- 1 yellow bell pepper, cut into chunks
- 1 red onion, cut into chunks
- 1 zucchini, sliced
- 1 cup cherry tomatoes
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- Salt and pepper to taste
- Skewers (if wooden, soak in water for 30 minutes before use)
Instructions:
1. In a large bowl, combine olive oil, lemon juice, garlic, salt, and pepper. Add the chicken chunks and toss to coat. Marinate for at least 30 minutes.
2. Preheat your grill to medium-high heat.
3. Thread the chicken, peppers, onion, zucchini, and cherry tomatoes onto the skewers, alternating.
4. Grill the skewers for about 10-15 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.
5. Serve hot with a side of your favorite dipping sauce or a simple salad. Too boost this lite meal, add a squeeze of lime, if you wish, for a little acidity before serving!
2. Caprese Salad
This classic Italian salad is a summer favorite. It is fresh, easy to make, and bursting with seasonal flavor. Plus, it requires no cooking, making it a perfect lite meal for those sweltering days.
Ingredients:
- 4 ripe tomatoes, sliced
- 1-pound fresh mozzarella cheese, sliced
- Fresh basil leaves
- 2 tablespoons extra virgin olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions:
1. On a large platter, arrange the tomato and mozzarella slices in an alternating pattern.
2. Tuck basil leaves in between the slices, or shred and sprinkle on top.
3. Drizzle with olive oil and balsamic vinegar.
4. Season with salt and pepper.
5. Serve immediately or keep chilled.
3. Shrimp Tacos with Mango Salsa
Tacos are a fun and easy way to enjoy a meal without spending too much time in the kitchen. These shrimp tacos are lite, fresh, and perfect for summer, especially with the sweet and tangy mango salsa.
Ingredients:
For the shrimp:
- 1-pound large shrimp, peeled and deveined
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
For the mango salsa:
- 1 ripe mango, peeled and diced
- 1/2 red onion, finely chopped
- 1 jalapeño, seeded and finely chopped
- Juice of 1 lime
- 2 tablespoons fresh cilantro, chopped
- Salt to taste
For assembly:
- Corn or flour tortillas
- Shredded cabbage or lettuce
- Lime wedges
Instructions:
1. In a medium bowl, toss the shrimp with olive oil, chili powder, cumin, garlic powder, salt, and pepper.
2. Heat a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes on each side or until they are pink and opaque.
3. To make the mango salsa, combine the mango, red onion, jalapeño, lime juice, cilantro, and salt in a bowl. Mix well.
4. Warm the tortillas in a dry skillet or microwave.
5. To assemble the tacos, place a handful of cabbage or lettuce on each tortilla, top with shrimp, and spoon mango salsa over the top.
6. Serve with lime wedges.
4. Watermelon Feta Salad
This salad is the epitome of summer freshness. The sweet watermelon paired with the salty feta and mint creates a refreshing and unique combination that will indeed please.
Ingredients:
- 4 cups watermelon, cubed
- 1 cup feta cheese, crumbled
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons olive oil
- Juice of 1 lime
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the watermelon, feta cheese, and mint.
2. Drizzle with olive oil and lime juice.
3. Season with salt and pepper.
4. Toss gently to combine. 5. Serve chilled.
5. Lemon Garlic Grilled Salmon
Salmon is a nutritious and versatile fish that is perfect for grilling. This lemon garlic grilled salmon is light, flavorful, and cooks up quickly, making it an ideal summer meal. If you are not a fan of salmon or do not have any on hand, feel free to substitute any white fish into the recipe!
Ingredients:
- 4 salmon filets
- 3 tablespoons olive oil
- Juice of 1 lemon
- 3 garlic cloves, minced
- Salt and pepper to taste
- Fresh dill or parsley for garnish (optional)
Instructions:
1. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
2. Place the salmon filets in a shallow dish and pour the marinade over them. Let marinate for at least 15 minutes.
3. Preheat your grill to medium-high heat.
4. Grill the salmon filets skin-side down for about 6-8 minutes, then flip and grill for another 2-4 minutes or until the salmon is cooked through. 5. Garnish this lite meal with fresh dill or parsley, if desired, and serve with a side of grilled vegetables or a simple salad.
There you have it—five quick, easy, and lite meals that will make your sunny days even more delightful. These dishes are perfect for those hot days when you want to spend less time in the kitchen and more time enjoying the great outdoors. From refreshing salads to grilled salmon, these recipes are designed to be simple, delicious, and perfect for summer.
