Quick and Healthy Meal Ideas

March 7, 2022 0 Comments

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight.  None of us is perfect but most of us can make some changes to our eating habits to have a healthier diet.  

Try these recipes for a quick and healthy meal

  • Green tea noodles with sticky sweet chili salmon

INGREDIENTS 

1/2 cup (125ml) peanut oil

1 tbsp finely chopped ginger

3 long green shallots, thinly sliced

1 lemongrass stalk (white part only), finely grated

1 1/2 tbsp runny honey

2 tbsp extra virgin olive oil

80gchilii paste in soybean oil

600g whole skinless salmon filet, pin-boned

240g packet dried green tea noodles

1/3 cup (80ml) lime juiceç

2 1/2 tsp caster sugar

2 tsp fish sauce

1/2 tsp chili flakes, plus extra to serve

Toasted sesame seeds & micro shiso leaves, to serve

PROCEDURE

  1. Preheat the oven to 220°C. Heat peanut oil in a small saucepan over low heat. Add ginger, long green shallot, lemongrass, and a pinch of salt. Cook, stirring occasionally, for 6-8 minutes until the long green shallot is very soft but colored. Remove from heat and cool.
  2. Meanwhile, combine honey, olive, oil, and chili paste in a bowl. Stir to combine. Line a baking tray with baking paper and add salmon. Rub honey mixture over salmon to coat, then season. Roast for 12-15 minutes for medium. Set aside, loosely covered with foil, to rest for 5 minutes.
  3. Cook noodles according to packet instructions. Drain and rinse briefly with warm water.
  4. Whisk lime juice, sugar, fish s, sauce, and chili flakes into the shallot oil mixture. Place noodles in a large bowl with three quarters of the shallot oil, season, and toss to combine. Arrange on a serving platter and flake salmon over the top. Drizzle over remaining shallot oil and scatter with extra chili flakes, toasted sesame seeds, and shiso leaves. Serve at room temperature or chilled.
  • Quick chicken roast

INGREDIENTS

6 thyme sprigs, leaves picked

4 anchovies in oil, drained, chopped

2 teaspoons dried oregano

1 teaspoon chili flakes

2 tablespoons olive oil

2 garlic cloves, chopped

Finely grated zest of 1 lemon

8 chicken thighs (bone-in, skin-on)

800g baby Kipfler potatoes, halved lengthways

100g speck or streaky bacon, cut into 5mm-thick batons

250g baby truss tomatoes

COOKING  METHOD

  1. Preheat the oven to 200C.
  2. Combine the thyme, anchovies, oregano, chili, oil, garlic, and lemon zest in a bowl. Add the chicken and turn to coat. Add the potatoes and toss to combine. Place on a large baking tray and scatter over the speck.
  3. Cut the zested lemon into wedges and add to the tray. Season and roast for 40 minutes or until chicken are golden and potatoes tender. Remove from the oven and top with tomatoes. Roast for a further 10-15 minutes until tomatoes are blistered.
  4. Squeeze over roasted lemon juice to serve.
  • Pomegranate chicken with almond couscous

Ingredients

1 tbsp vegetable oil

200g couscous

1 chicken stock cube

1 large red onion, halved and thinly sliced

600g chicken mini filets

4 tbsp tagine spice paste or 2 tbsp harissa

190ml bottle pomegranate juice (not sweetened; we used Pom Wonderful)

100g pack pomegranate seeds

100g pack toasted flaked almond

small pack mint, chopped

COOKING PROCEDURE

STEP 1

Boil the kettle and heat the oil in a large frying pan. Put the couscous in a bowl with some seasoning and crumble in half the stock cube. Add the onion to the pan and fry for a few mins to soften. Pour boiling water over the couscous to just cover, then cover the bowl with a tea towel and set aside.

STEP 2

Push the onion to one side of the pan, add the chicken fillets, and brown on all sides. Stir in the tagine paste or harissa and the pomegranate juice, then crumble in the rest of the stock cube and season well. Simmer, uncovered, for 10 mins until the sauce has thickened and the chicken is cooked through. Stir through the pomegranate seeds, saving a few to scatter over before serving.

STEP 3

After 5 mins, fluff up the couscous with a fork and stir through the almonds and mint. Serve the chicken on the couscous with the sauce spooned over.

  • Nutty chicken satay strips

Ingredients

2 tbsp chunky peanut butter (without palm oil or sugar)

1 garlic clove, finely grated

1 tsp Madras curry powder

few shakes of soy sauce

2 tsp lime juice

2 skinless, chicken breast filets (about 300g) cut into thick strips

about 10cm cucumber, cut into fingers

sweet chili sauce, to serve

COOKING PROCEDURE

STEP 1

Heat oven to 200C/180C fan/gas 4 and line a baking tray with non-stick paper.

STEP 2

Mix 2 tbsp chunky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce, and 2 tsp lime juice in a bowl. Some nut butter is thicker than others, so if necessary, add a dash of boiling water to get a coating consistency.

STEP 3

Add 2 skinless chicken breast filets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy.

STEP 4

Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chili sauce. Alternatively, leave to cool and keep in the fridge for up to 2 days.

  • Spiced carrot & lentil soup

Ingredients

2 tsp cumin seeds

pinch chili flakes

2 tbsp olive oil

600g carrots, washed and coarsely grated (no need to peel)

140g split red lentils

1l hot vegetable stock (from a cube is fine)

125ml milk (to make it dairy-free, see ‘try’ below)

plain yogurt and naan bread, to serve

Cooking Procedure

STEP 1

Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chili flakes for 1 min, or until they start to jump around the pan and release their aromas.

STEP 2

Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock, and 125ml milk to the pan and bring to the boil.

STEP 3

Simmer for 15 mins until the lentils have swollen and softened.

STEP 4

Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky if you prefer).

STEP 5

Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan bread.

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