Written by
on Wednesday, 21 September 2016.
Tagged: easy, health, healthy cooking, healthy eating, healthy lifestyle, healthy recipe, healthy recipes, nutrition
In a perfect world, we would all come home to a nutritionally-balanced, delicious, home-cooked meal. Unfortunately, this is a reality for an extremely small (and very lucky) few. As our lives get busier and busier, home-cooked meals are increasingly difficult to pull off and the temptations of less nutritious but more convenient options such as take away and frozen meals can be difficult to resist.
Armed with a few quick and simple recipes in your repertoire, you can have a home-cooked meal on the table in less time than it takes to order in. Here are three recipes you can get on the table in under 30 minutes. What’s more, they’re not only healthy but totally delicious too.
All three are designed to serve two people but you can easily double the ingredients if you’re cooking for four, or triple for six.
Here’s a quick meatless marvel using brown lentils and ricotta to generate a meaty look and taste.
1 x 400g tin brown lentils, rinsed and drained
1/2 cup ricotta
1 egg
3/4 cup breadcrumbs, preferably wholemeal
1/4 cup Parmesan cheese, grated
1 teaspoon grated lemon rind
1/2 teaspoon chilli flakes
1 tablespoon olive oil
1 cup good quality tomato pasta sauce
2 zucchinis, spiralised or 150g spaghetti (alternatively, use a mixture of both)
Extra grated Parmesan cheese
2 tablespoons parsley, chopped
Pick up two perfectly-portioned fillets of salmon from the supermarket cabinet (or any other firm fish fillet) and enhance them with this Asian-inspired sesame influence.
1/2 cup brown rice (see Note)
2 salmon fillets, skin on
1/4 cup sesame seeds
1 tablespoon sesame or extra virgin olive oil
1 tablespoon soy sauce
1 tablespoon sweet chilli sauce
1 tablespoon lemon juice
2 teaspoons sesame oil (extra)
1/4 cup water
1 bunch baby choy sum or bok choy, halved lengthwise
Note: Alternatively, if you don't have time, you can use a 250g pouch of pre-cooked brown rice or else cook up ½ cup low-GI white rice (eg. Doongara) which only takes 15-20 minutes.
Nothing beats a hearty warming curry when it’s chilly outside so get cooking with this flavoursome version. If you love the hot-hotness of chilli, throw in more chilli powder at the start. Or else serve extra chopped fresh chilli on the side.
1 tablespoon olive oil
1/2 onion, finely sliced
1 teaspoon ground cumin
1 teaspoon turmeric
1 teaspoon ground coriander
Pinch of chilli powder
2 chicken thigh fillets, sliced into 2cm thick pieces
3/4 cup chicken stock
1 tablespoon tomato paste
1/2 cup tinned chickpeas
1/2 cup natural yoghurt
1 cup baby spinach
2 cups cooked brown or basmati rice
2 tablespoons coriander, chopped
½ medium red chilli, finely sliced
I hope you enjoy making these three healthy dinner recipes. Whether you are cooking with your girlfriend, boyfriend, mum, dad, friend or flatmate, they’re designed for busy people with lots of good intentions but little time to cook. Of course you’ll find heaps more recipes on the internet. Just search for “quick healthy dinners” and you’ll find lots of inspiration!
Thank you to dietitian Skye Swaney for creating and testing these great ideas.
Save
Save
Save
© 2024 Foodwatch Australia. All rights reserved
Author photo by Kate Williams
Website by Joomstore eCommerce