It doesn’t necessarily take hours in the kitchen to prepare healthy meals.
The preparation of your healthy supper shouldn’t take longer than 30 minutes because none of these recipes call for lengthy cooking durations. Here are some of my go-to recipes for quickly preparing a tasty, healthy meal.
Ideas for 30-minute meals
Curried veggies and chickpeas
Cook one diced courgette and ½ diced onion in olive oil till tender. Season with curry powder, ginger, garlic, cumin, cinnamon, and cayenne before adding two chopped, seeded tomatoes. Add 125ml of chicken or vegetable stock, a squeeze of fresh lemon, and a can of rinsed and drained chickpeas. Frozen spinach leaves should be added, covered, and heated through. Serve with quick-cook brown rice and a tablespoon of Greek-style yogurt after adjusting the seasonings to taste.
Pasta with prawns and tomato sauce
A large can of chopped tomatoes should be drained and cooked for ten to fifteen minutes over medium-high heat until fork-moist. Add frozen prawns and cook in the sauce until the prawns are cooked through after seasoning with salt, pepper, garlic, and basil. Serve with whole-wheat spaghetti.
Vegetable egg cups
With a salad on the side, this recipe provides a simple, light dinner. Put some olive oil in a muffin pan. Add a couple of teaspoons of any desired chopped vegetables to each muffin cup (e.g. frozen spinach or broccoli, with fresh onions and peppers). Pour the egg mixture over the vegetables and bake at 375 degrees (gas mark 5) for about 20 minutes, or until puffed and golden. Beat one egg for each muffin cup you prepare.
Tuna fish cakes
Tuna in a can that has been flaked, chopped veggies, light sour cream (or Greek-style yogurt), whole grain bread crumbs, Dijon mustard, and lemon juice are combined. Make patties out of the mixture, then brown them on both sides in a little oil.
A fast black bean soup
½ sliced onion should be softened in a little olive oil. Add 500ml of chicken broth and a can of black beans that have been drained. Season with cumin, garlic, and oregano. To thicken the liquid, mash a few of the beans with a fork and add them. Enjoy with a dollop of salsa, some chopped avocado, and Greek yogurt on top.
Glazed chicken fillets
Small chicken fillets should be salt and pepper-seasoned. One layer of chicken is added to a hot big skillet with a little olive oil. Once the chicken has been seared on one side, flip it over and add some water, chicken or vegetable stock, balsamic vinegar, or lemon juice. Cook for 5 minutes, until thoroughly cooked, with the lid on and the heat reduced. Return the heat to high, remove the chicken pieces from the skillet, and cook the fluids until they thicken into a glaze. After turning the chicken pieces back to coat in the sauce, turn off the heat. Serve alongside veggies and a grain packed in fiber, such as quinoa.
Fish tacos
Frozen fish fillets should be rapidly rinsed to eliminate any ice. After patting dry and seasoning with salt and pepper, cook the food in a little oil until one side is browned. Fish should be turned, covered, and cooked until it flakes easily with a fork. Mix some pre-shredded cabbage with a little olive oil, lime juice, a pinch of sugar, salt, and pepper while the fish cooks. Add fish, salsa, and the mixture of the cabbage to the corn tortillas.
Fast soba noodle soup
With a splash of soy sauce, white pepper, ginger, garlic powder, and sesame oil, heat 1 liter of vegetable or chicken stock. 90g of dried soba noodles are added, and the water is then brought to a boil before the noodles are finished. When cooked through, stir in some chopped tofu or frozen prawns, some frozen peas, and some frozen spinach. A beaten egg can be added at the last minute for more protein; the boiling stock will cook it fast.
Salad with curried tuna and whole grains
An elegant dinner for a warm evening. After cooking and cooling your preferred whole grain (couscous or quinoa work well here), combine it with chopped vegetables (try spring onions, cucumber, and carrots) and canned tuna (drained). Add some diced fruit (apple, orange, or mango) and season with salt, pepper, curry powder, rice vinegar, and olive oil.
