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15 Simple And Wholesome Meals

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Made on Recite.Com

We make cooking delicious and fresh wholesome meals simple with 15 creative recipes. With a focus on whole foods and excellent sources of protein like quinoa and spinach, you won’t believe how great you’ll feel for a just a little effort.

 

Honey Chicken & Bok Choy 

This whole-foods take on the classic honey chicken will freshen up your weeknight meal plan.

  • Preheat oven to 200 degrees C
  • Lightly grease baking dish
  • Whisk 3 tbsp. honey, 1 tbsp. soy sauce and 4 tbsp. olive oil
  • Slice 1 large free-range chicken breast into 3 pieces
  • Place in small bowl and coat with honey mixture
  • Bake until chicken is cooked through (turn halfway, recoating the chicken)
  • Pan fry a handful of bok choy leaves until wilted, with slices of red capsicum
  • Serve with bed of quinoa or brown rice

Stuffed Peppers

A healthy, savory mince dish which also appeals to the kids.

  • Preheat oven to 180 degrees C and set large pot of water on stovetop to boil
  • At same time, brown onion and low-fat beef mince
  • Add diced tomato, basil, and oregano
  • When cooked, fill capsicum halves with mince mixture
  • Top with mozzarella cheese
  • Bake for approximately 15 minutes

Pita Pizza

This easy and healthy alternative to a standard pizza base makes for a guilt-free weekend meal.

  • Preheat oven to 180 degrees C and place a sheet of baking paper on rack
  • Brush both sides of a round pita bread with oil
  • Place slices of tomato, torn spinach leaves, finely diced mushroom, capsicum, slices of pepperoni and crumbled feta cheese on pita bread
  • Place pita onto baking paper and bake for approximately 10 minutes.

 Sirloin Steak & Walnut Salad

The protein of the steak and the freshness of the salad makes for a deliciously balanced meal.

  • Preheat oven to 200 degrees C
  • Prick several baby beetroots with fork & bake in oven until tender (approximately 45 minutes)
  • Set aside to cool when cooked
  • Peel and halve
  • Roughly chop 1/8 cup walnuts
  • Grill sirloin steak to the desired level
  • Let rest and thinly slice
  • Combine rocket leaves, beetroot, walnuts, steak & crumble feta cheese on plate
  • Drizzle with olive oil and a few drops of balsamic vinegar

Brown Rice & Chicken Risotto

Brown rice is a much healthier alternative to white rice and is perfect for an indulgent risotto.

  • Thinly slice 1 chicken thigh & dice ¼ cup of onion
  • Sauté onion and ½ teaspoon crushed garlic in olive oil until softened
  • Add chicken and cook until slightly browned
  • Add 1 cup of brown rice and stir until rice is coated in oil (add extra oil if needed)
  • Pour in 1/3 cup white wine and let it absorb
  • Add approximately 3 cups of chicken stock, 1 ladleful at a time, stirring frequently
  • Add each new ladleful when the previous one has been almost completely absorbed
  • Continue to stir frequently until rice is al dente and then add last ladleful for moisture
  • Serve with a side of leafy greens

 Open Turkey Melt

This creative melt is an ideal way to end a busy day, leaving you feeling well-nourished.

  • Spread Dijon mustard on slices of whole wheat bread
  • Layer slices of cooked turkey breast, avocado, and red onion
  • Top each with a slice of reduced-fat swiss cheese and season
  • Place under grill until toasted and cheese is melted
  • Serve with simple salad of leafy greens, grated carrot, and cherry tomatoes

Sweet Potato, Coconut & Beetroot Mini Quiche’s (V)

Who said vegetarian meals had to be boring! The flavor combination of sweet potato and beetroot is moreish.

  • Spiralize ½ beetroot and set aside
  • Preheat oven to 180 degrees C and lightly grease a 12-hole muffin tray
  • Peel 2 gold sweet potatoes and pulse in food processor until smooth
  • Add 8 eggs, ¼ cup coconut milk, ¼ cup finely diced brown onion, salt & pepper, and mix
  • Spoon into tray and press down firmly
  • Cook for 20 minutes
  • Top with beetroot and cook for a further 15 minutes or until cooked through

Thai Beef Lettuce Cups

Using lettuce cups to serve a stir-fry is a refreshing alternative to rice or noodles.

  • Stir-fry thin beef strips on medium heat with sliced red chili, ginger, lime juice and a small amount of coconut milk
  • Core and separate leaves of butter lettuce to serve as cups
  • Spoon in mixture
  • Top with julienned carrot and spring onions
  • Season to taste

Chili Prawn Linguine

Red chili packs a powerful punch when added to a simple seafood pasta dish and spinach is a good source of plant-based protein.

  • Cook whole wheat linguine per packet directions, until al dente
  • In oiled pan, add 2 cloves crushed garlic and thinly sliced red chili
  • Add raw, peeled prawns and torn spinach leaves with squeeze of lemon juice
  • Cook until just cooked (a few minutes)
  • Gently toss prawns through linguine and serve with lemon wedges

Baked Chicken with Asparagus

As well as being packed with vitamins, asparagus is also believed to have brain-boosting properties. Enjoy with chicken and cheese for a classic flavor combination.

  • Preheat oven to 200 degrees C
  • Slice through chicken breast horizontally and place asparagus spears with a sprinkle of mozzarella cheese between the halves
  • Bake for approximately 35 minutes or until cooked through
  • Service with a side of brown rice or leafy greens

Fish with Mango Salsa & Couscous

Bursting with flavor thanks to the mango salsa, this dish also has the benefits of Omega 3 fatty acids.

  • Cook wholemeal couscous per packet directions
  • Peel mango & dice
  • Dice a small amount of avocado, cilantro, red onion & red chili
  • Panfry fillet of wild-caught fish like Atlantic Salmon
  • Place fish on bed of couscous
  • Top with salsa and squeeze lemon juice over

Beef Skewers with Rainbow Salad

The colorful and creative rainbow salad is always a hit with guests and the beef is an excellent source of protein.

  • Marinate diced beef in soy sauce, lime juice and sesame seeds for 2 hours
  • Use a vegetable peeler to peel strips of carrot and cucumber
  • Finely slice red cabbage, spring onions, and avocado
  • Drizzle salad with sesame oil and sweet chili sauce
  • Soak skewers for 10 minutes in warm water
  • Thread beef onto skewers and grill or pan fry, rotating until cooked through

Black Bean Tacos (V)

This zesty vegetarian meal is so easy to prepare and is a fantastic use of black beans

  • Sauté ¼ brown onion in pan
  • Add black beans, corn kernels, diced tomato, crushed garlic and sliced red chili
  • For guacamole, mash avocado in bowl with lime juice, and salt + pepper
  • Serve in whole grain taco shells with torn lettuce leaves

Japanese Pork Stir-fry

Buckwheat soba noodles are a great healthy noodle option.

  • Thinly slice pork into quite small pieces
  • Marinate with 1 tsp. of sake & 1 tsp. of salt-reduced soy sauce
  • Cook buckwheat soba noodles per packet directions
  • Slice onion and cabbage, and cut carrot into matchsticks
  • In wok or pan, add sesame oil, crushed garlic, ginger, and pork
  • When pork is about ¾ cooked, add half a dozen fresh broccoli florets, carrot & onion
  • When all ingredients are cooked, add noodles to wok with 1 tsp. oyster sauce, 1 tsp. salt-reduced soy sauce and 2 tsp. sesame oil
  • Toss together and serve

Glazed Atlantic Salmon

Atlantic Salmon is one of the best sources of Omega 3 fatty acids, while also only having a low level of mercury which is very important.

  • Preheat broiler
  • Combine a couple of pinches of brown sugar with a dash of oyster sauce and a couple of tbsps. of salt-reduced soy sauce
  • Cook brown rice per packet directions and add small florets of broccoli to cook for last few minutes
  • Let stand and then gently fork through broccoli and rice
  • Broil the fillet of salmon, drizzled with olive oil, salt + pepper
  • In the last couple of minutes of cooking salmon, drizzle the glaze mixture over the salmon
  • Cook until opaque
  • Serve salmon on top of the rice and broccoli

 

Enjoy our suggestions for two weeks of healthy and simple meals.

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