10 healthy meals recipes within 30 minutes

I. The first dish is couscous with chickpea and carrots and mint yogurt.

This recipe serves 4. Prepared in 15 minutes or less

To make the dressing, combine 200g tub light Greek style yogurt, 2 tablespoons lemon juice, and 3 tablespoons finely chopped fresh mint leaves in a small dish. Season with salt and pepper and put away.

Chop five carrots and steam them for three to five minutes over boiling water, or until they are soft.

3. In the meanwhile, put 400g couscous in a large mixing bowl and cover with 425ml boiling water. Allow for 5 minutes of resting time. Remove the lid, fluff up the grains, and then add the 410g can of drained beans and the cooked carrots to the mixture.

4) In a heated skillet, toast 2 teaspoon cumin seeds for 2 – 3 minutes, or until they begin to burst. Keep it cool and smash it.

5. In a small mixing bowl, combine the zest of half a lemon, 4 tablespoons lemon juice, and 1 tablespoon olive oil. Combine the couscous and cumin in a large mixing bowl and serve with the minted yogurt.

Per serving: 435 calories, 9.5 grams of fat (0.8 grams of saturated fat), 16.3 grams of protein, 76.6 grams of carbohydrates, 9.9 grams of sugar, and 0.5 grams of salt.

II. Salad de tuna, fennel, et les petits pois blancs.

This recipe serves 4. In 15 minutes, you’ll have everything you need.

Prepare 1 small fennel bulb by trimming the base and reserving the fronds to use as a garnish. After you’ve cored the head, slice it as thinly as you can across the top. Half of a red onion should be sliced in the same manner.

2. Combine the fennel and onion in a large mixing bowl with 2 x 410g cans drained and rinsed cannellini beans, 2 tbsp olive oil, 3 tbsp lemon juice, 20g chopped fresh parsley, and season to taste with salt and pepper to taste. Stir everything together well and set aside for 5 minutes to allow the fennel to soften somewhat.
3. Drain 2 x 200g tuna steak cans in a colander and gently mix into the bean and fennel salad until well combined. Spoon the salad into the middle of four plates and top with 60g black olives, if you want to go all out. Garnish with fennel fronds if desired.

Per serving: 355 calories, 9.4 grams of fat (1.3 grams of saturated fat), 38.9 grams of protein, 30.7 grams of carbohydrates, 7.5 grams of sugar, and 2.2 grams of sodium.

III. Salmon & Ginger Fishcakes with a Sweet and Sour Salad.

This recipe serves 4. In 30 minutes, you’ll have it ready.

1. Combine 1 medium-hot deseeded finely chopped red chilli, 2 teaspoons caster sugar, 1 teaspoon Thai fish sauce, 1 tablespoon lime juice, and 1 tablespoon rice vinegar in a screw-top container and shake well. Cut half of a cucumber in half lengthwise, then cut into long thin strips to make long thin strips. In a large mixing bowl, combine 1 yellow pepper that has been deseeded and sliced into thin strips, 1 small carrot that has been cut into thin strips, and 12 halved cherry tomatoes.
2. Mince or chop 500g peeled salmon until it has the consistency of coarse mince. Toss the mixture into a separate dish with a 4cm piece of steam ginger that has been finely diced and four finely chopped spring onions. Form the mixture into eight fishcakes.

Heat 1 tablespoon sunflower oil in a large nonstick skillet over medium heat, then fry the fishcakes for 2 minutes on each side, or until nicely browned on both sides.

4. Toss the salad with the dressing and the leaves from a fresh bunch of coriander before dividing it among four dishes and topping each with two fishcakes. 5.

Per serving: 281 calories, 14.9 grams of fat (2.6 grams of saturated fat), 26.8 grams of protein, 9.9 grams of carbohydrates, 8.8 grams of sugar, and 0.4 grams of salt.

IV. Asian Fish Quickly Made

This recipe serves 4. In 20 minutes, you’ll have it ready.

1. Preheat the oven to 180 degrees Celsius / gas mark 5. 6. Prepare 225g long grain rice according per package directions. Drain. Cover the pan with a lid and walk away.
2. In the meanwhile, put 4 x 120g skinless salmon fillets in a shallow baking tray and bake for 15 minutes. Using a blender, blend together 3 tbsp reduced-sodium soy sauce, a 2cm piece fresh ginger, finely chopped, and 3 tbsp sweet chilli sauce, then pour over the fish. Cover the dish with aluminum foil and bake for 15 minutes, gently flipping the fish halfway through the process.
3. Divide the rice among four dishes and top each with a salmon fillet. Drizzle with the sauce and garnish with four finely chopped spring onions, if desired.

Per serving: 453 calories, 13.5 grams of fat (2.3 grams of saturated fat), 29 grams of protein, 53.3 grams of carbohydrates, 8 grams of sugar, and 1.7 grams of salt.

V. Poached egg and new potato salad with crispy bacon and a mustard dressing.

This recipe serves 4. You can have it ready in 25 minutes.

1. Boil 450g scrubbed fresh potatoes till just cooked in a pan of gently salted water for about 10 minutes. Drain the water and let it to cool somewhat.
2. In the meanwhile, heat a large frying pan over medium heat and add 2 rashers of rindless dry cured, smoked back bacon, cut into short strips and drain on kitchen paper to keep warm. 3.
3. In a small saucepan, bring some water to a light simmer and add a few drops of vinegar. Continue to stir the water, then break the egg into the middle of the water and poach for 3 minutes, lifting out the egg, draining it, and keeping it warm. Repeat this process three more times.
4. To prepare the dressing, combine 2 teaspoons dijon mustard and 1 tablespoon white wine vinegar in a small mixing bowl. Slowly whisk in 3 tablespoons olive oil and season with salt and pepper.
5. Cut the potatoes into quarters and place them in a dish with 2 tablespoons of dressing. To assemble, arrange the potatoes and 75g of water cress on four plates, top with an egg, pour with dressing, then sprinkle with bacon before serving.

Per serving: 255 calories, 16.1 grams of fat (3.4 grams of saturated fat), 10.5 grams of protein, 18.5 grams of carbohydrates, 1.8 grams of sugar, and 1.4 grams of salt.

VI. Turkey Burgers with Tzatziki Sauce.

This recipe serves 4. In 30 minutes, you’ll have it ready.

1. Thinly slice 14 of a big red onion and combine with 12 halved cherry tomatoes and half a handful of finely chopped fresh coriander in a large mixing bowl. Season with salt and pepper and put away.

Cook the turkey mince in a large mixing bowl, stirring in 2 tablespoons sweet chilli dipping sauce, 1 tablespoon soy sauce, the remaining cilantro, and freshly crushed black pepper until thoroughly combined.

3. Divide the mixture into four burgers that are slightly bigger in diameter than the bases of four crusty buns. Preheat the grill to a high temperature. Place the burgers on a grill pan coated with aluminum foil and cook for 6 minutes on each side.
4. In the meanwhile, prepare the tzatziki. Take a 14-inch cucumber and slice it in half lengthwise, scooping out the seeds and discarding them. Slice into tiny pieces and combine with a 150g carton of fat-free Greek yogurt, a small handful of chopped fresh mint, and a few dashes of Tabasco to make a dip.
5. Grill the rolls until they are gently toasted, then place a burger on each base, followed by a dollop of tzatziki, then a tomato salad, and finally the tops of the rolls.

Per serving: 323 calories, 2.3 grams of fat (0.4 grams of saturated fat), 37.7 grams of protein, 39.8 grams of carbohydrates, 8.5 grams of sugar, and 1.8 grams of sodium.

VII. Haddock with Watercress and Radish Salad.

This recipe serves 4. In 20 minutes, you’ll have it ready.

In a small bowl, combine 2 tablespoons lime juice with 1 teaspoon smoked paprika, stirring well to combine. Add 4 x 175g haddock fillets with skin to the pan and cover equally with the sauce. Set aside for 5 minutes.

Cook the fish skin-side down in a large frying pan over a medium-high heat until it is just cooked through. Cook for 2 – 4 minutes each side, or until the chicken is just cooked through.

3. Meanwhile, in a large mixing bowl, combine the remaining lime juice with 2 teaspoons Dijon mustard, season, and set aside. Toss in 2 x 85g bags watercress and 8 trimmed and sliced radishes to gently coat in the dressing, then serve immediately.
4. Arrange the salad on four plates and top each with a fish fillet (optional). Lime wedges may be used as garnish.

Per serving: 161 calories, 1.9 grams of fat (0.4 grams of saturated fat), 35.1 grams of protein, 1.4 grams of carbohydrates, 0.9 grams of sugar, and 0.5 grams of salt.

VIII. Tomato and Basil Soup with Tortellini.

This recipe serves 4. You can have it ready in 25 minutes.

1. In a large, deep saucepan, heat 1 tablespoon of olive oil over medium heat until shimmering. Cook for about 1 minute after adding 2 thinly sliced garlic bulbs. Combine 2 x 400g chopped tomatoes, 500ml hot vegetable (or chicken) stock, and 250ml water in a large mixing bowl. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes, or until it has the consistency of a chunky soup. Season with salt and pepper to taste.
2. In the meanwhile, prepare 225g fresh cheese tortellini and divide among 4 soup cups, ladling the soup on top and scattering finely chopped basil leaves on the side.

Per serving: 246 calories, 8.4 grams of fat (3.2 grams of saturated fat), 10.9 grams of protein, 32.1 grams of carbohydrates, 6.2 grams of sugar, and 1.1 grams of salt.

IX. Lamb Cutlets with Fattoush.

This recipe serves 4. You can have it ready in 25 minutes.

1. Preheat the oven to 160 degrees Celsius (gas mark 1). 4. Combine 12 tbsp olive oil, 1 tbsp ground cumin, 1 smashed garlic clove, and 1 tbsp lemon juice in a mixing bowl. Add 8 trimmed lamb cutlets to the marinade and turn to coat well. Set aside.
2. Bake 2 small pitta breads that have been coarsely torn on a baking tray until golden and crispy, about 15 minutes.
3. Heat a frying pan over a high heat, add the lamb, and cook for 2 minutes on each side, until the meat is still pink in the center, then remove from the heat and put aside to rest.
4. In a large mixing bowl, combine 250g quartered cherry tomatoes, 12 cucumber cubed, a handful of fresh flat leaf parsley, and the pitta. Dress with 1 tablespoon extra-virgin olive oil and 1 tablespoon fresh lemon juice. Divide the mixture into four bowls and top with two cutlets in each.

Per serving: 326 calories, 15.2 grams of fat (5.1 grams of saturated fat), 29.3 grams of protein, 19.6 grams of carbohydrates, 3.8 grams of sugar, and 0.6 grams of salt.

X. Recipe that includes rhubarb, stem ginger, and cinnamon fool.

Prepared in 20 minutes, including cooling and chilling. Serves four people.

1. In a large saucepan, combine 650g rhubarb, cut into tiny pieces, 1 ball stem ginger, chopped (from a jar in syrup), the juice of one lemon, 1 cinnamon stick, and a generous splash of water. Wear it over a hat with a brim. When the mixture begins to bubble, lower the heat to low, cover with a lid, and cook for 5 minutes, stirring periodically, until the vegetables are just soft. Using part of the syrup from the ginger jar, adjust the sweetness to your liking. Place the mixture in a basin and set aside to cool. Remove the cinnamon stick from the room.
2. Combine 250g of extremely low-fat natural yogurt with a big sprinkle of ground cinnamon to make a paste. Layer 4 x 250ml glasses with the rhubarb and yogurt, alternating, until the glasses are completely covered with yogurt. Refrigerate for 30 minutes. Serve with a pinch of ground cinnamon sprinkled on top of each serving.

Each portion is a serving. 45 calories, 0.2 g fat (0 g saturated fat), 4.9 g protein, 62 g carbohydrates, 6.1 g sugar, 0.1 g sodium per serving.