Chickpea and Carrot Couscous with Minted Yogurt.
Serves 4. Ready in 15 Minutes.
In a small bowl, combine a 200g tub of light Greek-style yogurt, 2 tbsp lemon juice, and 3 tbsp roughly chopped fresh mint leaves. Season the mixture and set it aside. Chop 5 carrots and steam the pieces over boiling water for 3 – 5 minutes until they become tender. Meanwhile, place 400g of couscous in a bowl and pour over 425ml boiling water. Cover and let it stand for 5 minutes. Uncover, fluff up the grains, and then add 410g of drained chickpeas and steamed carrots. Toast 2 tsp of cumin seeds in a hot pan for 2 – 3 mins until they pop. Cool and crush the cumin seeds. Whisk the zest of half a lemon, 4 tbsp lemon juice, and 1 tbsp olive oil in a bowl. Add the couscous and cumin, and serve with the minted yogurt.
Per Serving: 435 kcals, 9.5g fat (0.8g saturated), 16.3g protein, 76.6g carbs, 9.9g sugar, 0.5g salt.
Tuna, Fennel, and White Bean Salad.
Serves 4. Ready in 15 Minutes.
Trim the base off 1 small head of fennel and save the fronds to garnish. Core the fennel, then thinly slice it. Slice half a red onion in the same way. Put the fennel and onion into a large bowl with 2 x 410g cans of drained and rinsed cannellini beans, 2 tbsp olive oil, 3 tbsp lemon juice, 20g chopped fresh parsley, and some seasoning to taste. Stir the ingredients together well and leave for 5 minutes to allow the fennel to soften slightly. Drain 2 x 200g tins of tuna steak in spring water, and gently stir them into the bean and fennel salad. Spoon the salad into the center of 4 plates and scatter with 60g black olives. Garnish with the fennel fronds.
Per Serving: 355 kcals, 9.4g fat (1.3g saturated), 38.9g protein, 30.7g carbs, 7.5g sugar, 2.2g salt.
Salmon and Ginger Fishcakes with Sweet and Sour Salad
Serves 4. Ready in 30 Minutes.
Put 1 medium-hot, deseeded, finely chopped red chili, 2 tsp caster sugar, 1 tsp Thai fish sauce, 1 tbsp lime juice, and 1 tbsp rice vinegar into a screw jar and shake. Cut half a cucumber in half lengthways, then cut into long thin strips. Toss the cucumber with 1 yellow pepper, deseeded and cut into thin strips, 1 small carrot cut into thin strips, and 12 halved cherry tomatoes. Chop 500g skinned salmon until you have a coarsely minced texture. Put the salmon into another bowl with a 4cm piece of steamed ginger, very finely chopped, and 4 finely chopped spring onions. Mix them together and shape them into 8 fishcakes. Heat 1 tsp of sunflower oil in a large non-stick pan over medium heat, and cook the fishcakes for 2 minutes on each side until they become lightly golden. Toss the dressing and the leaves from a fresh bunch of coriander through the salad, and divide it onto 4 plates. Top each dish with 2 fishcakes.
Per Serving: 281 kcals, 14.9g fat (2.6g saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt.
Fast Asian Fish
Serves 4. Ready in 20 Minutes.
Preheat the oven to 180°C/gas 6. Cook 225g long grain rice, drain, return it to the pan, cover, and leave it aside. Meanwhile, place 4 x 120g skinless salmon fillets in a shallow baking dish. Combine 3 tbsp reduced-salt soy sauce, 2cm piece of fresh ginger (finely shredded), and 3 tbsp sweet chili sauce, then pour over the fish. Cover the dish with foil and bake for 15 minutes, carefully turning the fish halfway through. Divide the rice between 4 plates and top each one with a salmon fillet. Drizzle the sauce and top with 4 finely chopped spring onions.
Per Serving: 453 kcals, 13.5g fat (2.3g saturated), 29g protein, 53.3g carbs, 8g sugar, 1.7g salt.
Poached Egg and New Potato Salad with Crispy Bacon and a Mustard Dressing.
Serves 4. Ready in 25 Minutes.
Boil 450g scrubbed new potatoes in a pan of lightly salted water until just tender. Drain and cool them slightly. Meanwhile, heat a large frying pan, add 2 rashers of rindless dry-cured smoked back bacon (cut into short strips), and drain them on kitchen paper to keep warm. Bring some water to a light simmer in a pan and add a little vinegar. Stir the water, then break the egg into the center of the water and poach for 3 minutes. Lift out, drain, and keep warm. Repeat this 3 times for 3 poached eggs. To make the dressing, whisk 2 tsp Dijon mustard and 1 tbsp white wine vinegar together, slowly whisk in 3 tbsp olive oil, then season. Cut the potatoes into quarters, put them in a bowl, and stir in 2 tbsp of dressing. Arrange the potatoes and a 75g bag of watercress on 4 plates, top with a poached egg, drizzle a little dressing, and scatter with bacon to serve.
Per Serving: 255 kcals, 16.1g fat (3.4g saturated), 10.5g protein, 18.5g carbs, 1.8g sugar, 1.4g salt.
Tzatziki Turkey Burgers
Serves 4. Ready in 30 Minutes.
Thinly slice ¼ of a large red onion and mix with 12-halved cherry tomatoes and half a handful of chopped fresh coriander. Season the mixture and set it aside. Coarsely grate the remaining onion and mix well with 450g of turkey mince, 2 tbsp sweet chili dipping sauce, 1 tbsp soy sauce, the remaining coriander, and freshly ground black pepper. Form the mixture into 4 burgers that are slightly larger than the bases of 4 crusty rolls. Preheat the grill to hot. Arrange the burgers on a foil-lined grill pan and grill for 6 minutes on each side. Meanwhile, make the tzatziki. Take ¼ cucumber and cut it in half lengthways, scoop out the seeds, and discard them. Dice the cucumber into small pieces and mix it with a 150g carton of 0 percent fat Greek yogurt, a small handful of chopped fresh mint, and a few dashes of Tabasco. Grill the rolls until lightly toasted and arrange a burger on each base, top with a spoonful of tzatziki, then tomato salad, and finally, the roll tops.
Per Serving: 323 kcals, 2.3g fat (0.4g saturated), 37.7g protein, 39.8g carbs, 8.5g sugar, 1.8g salt.
Haddock With Watercress And Radish Salad.
Serves 4. Ready in 20 Minutes.
Juice 3 limes, then mix together 2 tbsp of the lime juice in a shallow dish with 1 tsp of smoked paprika. Add 4 x 175g haddock fillets with skin, coat them evenly, and set them aside for 5 minutes. Place a large frying pan over medium-high heat, and add the fish skin side down when hot. Cook the haddock for 2 – 4 minutes on each side until it is just cooked through. Meanwhile, in a large bowl, mix together the remaining lime juice with 2 tsp Dijon mustard, then season. Add 2 x 85g bags of watercress and 8 trimmed and sliced radishes, then toss them to lightly coat in the dressing. Divide the salad between 4 plates, then top each one with a fish fillet. Garnish with lime wedges.
Per Serving: 161 kcals, 1.9g fat (0.4 saturated), 35.1g protein, 1.4g carbs, 0.9g sugar, 0.5g salt.
Tomato And Basil Soup With Tortellini.
Serves 4. Ready in 25 Minutes.
Heat 1 tbsp olive oil in a large, deep saucepan over medium heat. Add 2 thinly sliced garlic cloves and cook for about 1 minute. Add 2 x 400g cans of chopped tomatoes, 500 ml hot vegetable (or chicken) stock, and 250 ml water. Bring to a boil, then simmer for 15 minutes until the mixture is the consistency of a chunky soup. Season to taste. Meanwhile, cook 225g fresh cheese tortellini, divide between 4 bowls, ladle the soup on top, and scatter roughly chopped basil leaves.
Per Serving: 246 kcals, 8.4g fat (3.2g saturated), 10.9g protein, 32.1g carbs, 6.2g sugar, 1.1g salt.
Lamb Cutlets With Fattoush.
Serves 4. Ready in 25 Minutes.
Preheat the oven to 160°C/gas 4. Mix together ½ tsp olive oil, 1 tsp ground cumin, 1 crushed garlic clove, and 1 tbsp lemon juice. Add 8 trimmed lamb cutlets, coat them in the marinade, and set them aside. Bake 2 small pita pieces of bread roughly torn on a baking tray until they become golden and crispy. Heat a frying pan over high heat, add the lamb, and cook them for 2 minutes on each side until they are still pink in the middle. Set the lamb cutlets aside to rest. Place 250g of quartered cherry tomatoes, ½ a cucumber (cubed), a handful of fresh flat-leaf parsley, and the pita in a large bowl. Dress the salad with 1 tbsp of olive oil and 1 tbsp of lemon juice. Split the salad into 4 bowls and top each with 2 cutlets.
Per Serving: 326 kcals, 15.2g fat (5.1g saturated), 29.3g protein, 19.6g carbs, 3.8g sugar, 0.6g salt.
Rhubarb, Stem Ginger, And Cinnamon Fool.
Serves 4. Ready in 20 Minutes, plus cooling and chilling.
Put 650g rhubarb, cut into small pieces, 1 ball of stem ginger (chopped from a jar in syrup), the juice of one lemon, 1 cinnamon stick, and a good splash of water in a pan. Place it over high heat. When bubbling, reduce the heat, cover with a lid, and simmer, stirring occasionally, for 5 minutes until the rhubarb is just tender. Sweeten to taste with some of the syrup from the ginger jar. Put the mixture into a bowl and leave it to cool. Remove the cinnamon stick. Mix a large pinch of ground cinnamon into 250g of very low-fat natural yogurt. Layer 4 x 250ml glasses alternately with the rhubarb and the yogurt, finishing with a layer of yogurt. Chill for 30 minutes. Top each with a pinch of ground cinnamon and serve.
Per Serving: 45 kcals, 0.2g fat (0 saturated), 4.9g protein, 62g carbs, 6.1g sugar, 0.1g salt.
With these delicious and healthy meals ready in less than 30 minutes, you can enjoy flavorful dishes without spending hours in the kitchen. From vibrant salads to succulent fish and savory burgers, these recipes are perfect for those looking to eat well while saving time. Incorporate these mouthwatering meals into your weekly menu for a delightful dining experience that supports your healthy lifestyle. Enjoy your culinary journey!
