Our 5 Favourite Healthy Dinners

Sep 18, 2012 1 Comment by

Cooking doesn’t have to be about slaving over a hot stove for hours.

The United Kingdom is Europe’s largest consumers of ready meals and no wonder, we’re all leading increasingly hectic lives and it can be difficult to muster up the energy after a long day in the office to prepare a healthy, balanced evening meal for you and/or your family.

However there are ways you can create tasty nutritious dinners without the need to slave over a hot stove for hours on end or constantly resorting to the dreaded ready meals. Try our 5 healthy dinners and rediscover how simple and enjoyable cooking can be, and enjoy a fantastic meal.

1. Chicken fajitas with roasted vegetables

Ingredients

  • 2 chicken or turkey breasts – or houmous for veggie option
  • A mix of any of these vegetables: one pepper, onion, courgette, aubergine or sweet potato, half a butternut squash or 150g mushrooms
  • Cajun, jerk or five spice seasoning
  • 2 tablespoons (tbsp) olive oil
  • 4 flour tortillas

To cook

  1. Chop vegetables into 2cm chunks.
  2. Toss in 1 tbsp olive oil and season with a little salt and pepper.
  3. Cube two skinless chicken breasts and toss in 1 tbsp olive oil and seasoning.
  4. Roast the vegetables in a preheated oven for 10 minutes (Oven temperature: 200°C / 180°C fan / gas mark 6)
  5. Add the chicken and roast for a further 15-20 minutes or until lightly browned.
  6. Serve vegetables and chicken in warmed tortilla wraps.

For a vegetarian option, just remove the chicken and spread the tortilla with houmous before filling with roasted vegetables.

2. Salmon with couscous and seasonal vegetables

Ingredients

  • 2 salmon fillets
  • 100g couscous
  • handful sun-dried tomatoes, sliced
  • bunch spring onions, sliced
  • 1 lemon
  • handful fresh dill
  • 1 garlic clove crushed
  • seasonal vegetables to serve

To cook

  1. Prepare the couscous according to the instructions on the packet. Flavour with a squeeze of lemon juice and garlic.
  2. Heap the couscous into the centre of two large sheets of greaseproof paper. Top with a handful of sun-dried tomatoes, spring onions and a salmon fillet.
  3. Squeeze more lemon juice over the salmon and sprinkle with dill.
  4. Wrap up the salmon to form a parcel.
  5. Place on a baking tray and bake in the centre of a preheated oven for 20 to 25 minutes (Oven temperature: 180°C / 160°C fan / gas mark 4).
  6. Serve salmon in the paper bag with seasonal vegetables (steamed is best).

3.Mushroom stroganoff

Ingredients

  • 250g mushrooms, sliced
  • 1 onion, sliced
  • 1 garlic clove crushed
  • 130ml hot vegetable stock
  • 2 teaspoons (tsp) wholegrain mustard
  • 1 tsp tomato puree
  • 1-2 tbsp half-fat crème fraiche
  • 2 tsp olive oil
  • handful flat leaf parsley
  • brown rice or couscous
  • seasonal vegetables to serve (optional)

To Cook

  1. Heat the oil in a saucepan. Add onion and then cover pan with lid. Fry onion for five minutes until softened.
  2. Add the garlic and mushrooms. Stir in the vegetable stock, mustard and tomato puree.
  3. Bring to the boil and cook with the lid on for two minutes.
  4. Remove the lid and boil rapidly to reduce the liquid to a syrupy consistency.
  5. Stir in the crème fraiche and a handful of chopped parsley.
  6. Serve on a bed of rice with the seasonal vegetables.

4. Blackened Chicken with Avocado Salsa

Ingredients

  • 4 skinless, boneless chicken breast halves
  • 2 teaspoons blackened steak seasoning
  • 1 tablespoon olive oil
  • 2 tablespoons rice vinegar
  • 2 tablespoons olive oil
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • dash ground black pepper
  • 1 avocado, halved, seeded, peeled, and chopped
  • 2/3 cup chopped fresh or refrigerated papaya
  • 1/3 cup finely chopped red sweet pepper
  • 1/4 cup chopped fresh cilantro
  • Fresh cilantro sprigs (optional)

To Cook

  1. Lightly sprinkle both sides of each chicken breast half with blackened steak seasoning.
  2. In a large ovenproof skillet, heat the 1 tablespoon oil over medium heat.
  3. Add chicken; cook until browned, turning once.
  4. Bake for about 15 minutes or until the chicken is no longer pink (Oven temperature: 180°C / 160°C fan / gas mark 4).

Meanwhile, for salsa:

  1. In a large bowl, whisk together rice vinegar, the 2 tablespoons oil, the cumin, salt, and black pepper.
  2. Stir in avocado, papaya, sweet pepper, and chopped cilantro.
  3. Serve salsa with chicken.
  4. If desired, garnish with cilantro sprigs.

5. Grilled Chicken with Cucumber Yogurt Sauce

Ingredients

  •  16 ounce carton plain low-fat yogurt
  • 1/4 cup thinly sliced green onions
  • 2 teaspoons snipped fresh mins
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1 cup chopped, seeded cucumber
  • 2 small skinless, boneless chicken breast halves
  • 1/8 teaspoon ground black pepper

To Cook

  1. In a medium bowl, combine yogurt, green onions, mint, cumin, salt, and 1/8 teaspoon pepper.
  2. Transfer half of the yogurt mixture to a small bowl; set aside. For cucumber-yogurt sauce:
  3. Stir cucumber into remaining yogurt mixture.
  4. Sprinkle chicken breasts with 1/8 teaspoon pepper.
  5. Place chicken on the rack of an uncovered grill directly over medium coals.
  6. Grill for 12 to 15 minutes or until chicken is no longer pink, turning once halfway through grilling and brushing with reserved yogurt mixture for the last half of grilling.
  7. Discard any remaining yogurt mixture.

Serve chicken with the cucumber-yogurt sauce.

Healthy Foods

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One Response to “Our 5 Favourite Healthy Dinners”

  1. Anonymous says:

    Tschau :)

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