After work we all are really tired and can't be bothered cooking dinner, but we are really hungry. Being a personal trainer I give my clients ideas on what to eat all the time, having this blog is my way of helping people for free! I was on twitter and my twitter buddy Elisa gave an amazing idea to do a post on quick and easy dinners! Thanks Elisa!
These are recipes out of some of my fave books, meals I eat all the time and meals I know are good for you:
LEMON TUNA PASTA:
This Recipe Serves 2.
Recipe Ingredients:
2 ½ cups Farfalle (bow tie) pasta
Cooking oil spray
2 x Tuna Fillet (200g) alternative firm white fish cod or snapper
1 Lemon, juiced & zested
1tbls Baby capers
12 Kalamata pitted olives, halved
1tbls Parsley, finely chopped
120g Cherry Tomatoes
100g (1/2) Red Capsicum
Recipe Method:
Cook Farfalle according to packet directions. Drain, reserving a little of the cooking water to moisten if necessary.
Preheat oven to 200c. Cut cherry tomatoes into half and chop the capsicum. On a lined baking tray and put the tomatoes and capsicum and spray with olive oil spray. Bake for around 15-20 mins until softened.
Meanwhile, spray a large frying pan with oil. Cook tuna over high heat for 2-3 minutes on each side until almost cooked through.
Pour over lemon juice, simmer for a few minutes to reduce slightly. Add zest, capers and olives and heat through. Take off heat and flake into bits. Carefully mix all ingredients together, adding a little hot pasta water to moisten. Season with cracked pepper.
I love this recipe tastes great and is low in saturated fats and high in protien.
SEAFOOD PAELLA:
This Recipe Serves 4.
Recipe Ingredients:
2 tbls Olive Oil
1 Onion, finely chopped
3 Tomatoes medium sized, roughly chopped (150g each)
4 Garlic cloves, crushed
1 ¼ cups Rice medium grain (250g)
2 cups Chicken stock, salt reduced (150ml for 1cup)
2 cups Water (500ml)
¼ tsp Turmeric
300g Frozen seafood mix, defrosted or buy seafood from your local fish shop
1 cup Frozen prawns, defrosted (150g)
1 cup Frozen peas, defrosted (140g)
2tbls Parsley, chopped (2.5g)
Green leafy salad, to serve
Recipe Method:
Heat oil in a large, deep, non-stick frying pan over medium heat. Add onion, tomato and garlic and cook for about 5 minutes or until softened. Add rice and stir to coat grains evenly.
In a saucepan, heat stock and water until hot, then add to frying pan. Add turmeric and stir to combine. Bring to the boil, then reduce heat and simmer for 20 minutes, stirring occasionally. The rice should retain its shape and be slightly firm.
Add seafood and prawns. Mix well to distribute evenly through rice. Cook for further 8-10 minutes or until heated through.
Add peas during the final 5 minutes of cooking seafood.
Season with pepper. Sprinkle with parsley and serve with Salad.
This dish is great for people who are trying to shed some kiols because it is low fat and good sources of protien.
LEMON CHICKEN:
Recipe Ingredients:
1 lemon (zest and juice)
1/3 cup chicken stock
2 tablespoons soy sauce
2 teaspoons brown sugar
1/2 tablespoon honey
1 small red chilli finely sliced or 1 teaspoon chilli sauce
2 Chicken Breasts
1 teaspoon sesame oil
2 teaspoons crushed ginger
1 clove crushed garlic
½ Red Capsicum finely sliced
3 spring onions
1 tablespoon sesame seeds
2 Cups rice cooked to serve
Recipe Method:
. Mix the lemon zest, juice, chicken stock, soy sauce, sugar, honey, and chilli in a bowl. Before you marinate the chicken do a taste test to balance out the tartness, saltiness, sweetness and heat.
2. Place the chicken into mixture and marinate for 10-20 minutes.
3. Heat the oil in a pan.
4. Add the ginger and garlic and sauté until fragrant, about a minute.
5. Add the chicken reserving the marinade.
6. Sauté the chicken until cooked, about 3-5 minutes.
7. Add the reserved marinade and simmer until the sauce has reduced and thickened, about 7-10 minutes.
8. Add the green onion, sesame seeds and remove from the heat.
9. Serve on cooked rice or have with a nice salad or a varity of vegies.
This is one of my favourites,tastes amazing and great for you. Low in fat and good source of protien.
TUNA AND MUSHROOM PENE PASTA:
This Recipe Serves 4.
Recipe Ingredients:
400g penne pasta
400g tuna canned in brine
1 large onion
2 clove garlic crushed
300g button mushrooms, sliced
1x375g can light n creamy canned milk
2 teaspoons seeded mustard
1/4 cup chopped flat leaf parsley
10 Cherry Tomatoes halved.
1 tablespoon Olive Oil
salt and cracked black pepper
80g grated low-fat tasty cheese
50g Parmesan Cheese
Recipe Method:
Cook Penne as per instructions on packet do not overcook. Make sure it slightly undercooked.
In a non stick frypan heat olive oil and cook the onion until softened, around 5 mins.
Add crushed garlic and mushrooms and stir fry for 1 min.
Now add the evaporated milk and simmer for a further 2 mins. Season with lots of pepper (to taste) then add the penne and, seeded mustard parsley and tuna and stir until fully incorporated.
Now add to an oven proof dish. Top with cheese then add the halved cherry tomatoes faced up then sprinkle with parmesan cheese and bake for 15-20 mins.
Serve with a side salad.
Great meal for weight loss. Low in fat. Tuna is a great source of protien if you are on a diet.
FOUR BEEN BEEF CASSEROLE:
This Recipe Serves 2.
Recipe Ingredients:
200g porterhouse beef, sliced finely
5g olive oil
1 large garlic clove
½ onion finely sliced
50g mushrooms, quartered
420g chopped tomatoes
420g can four bean mix
10g parsley, finely chopped
Salt and pepper to taste
Parsley to serve
Recipe Method:
On Med heat Olive oil in saucepan and cook the onion until softened, around 5 mins. Add garlic and beef and cook until lightly browned.
Add mushrooms and cook for further two minutes until slightly softened.
Drain and rinse four bean mix and add to mushrooms. Then add the chopped tomatoes and parsley.
Simmer for 25-30 minutes or until meat has softened.
Serve with hot vegies.
Great for a cold wintery night. Perfect weight loss dish because it is low in fat sodium and sugar and high in protien but also tastes fantastic. This meal will keep you feeling fuller for longer because it has low GI.
BEEF AND VEGIE STRIFRY:
This Recipe Serves 4.
Recipe Ingredients:
500g Eye Fillet, or Sirloin Beef, (I used Eye Fillet) Sliced
1 teaspoon sesame seeds
2 tablespoon sunflower or canola oil
Vegetables:
1 large broccoli cut into florets
2 large carrots diced or sliced
1 large red capsicum
200g Peas and Corn (I used frozen)
200g button mushrooms
1 large onion sliced
Sauce:
3 tablespoons Mirin
1 tablespoon oyster sauce
1 teaspoon dijon mustard
2 tablespoons Rice Wine Vinegar
2 tablespoons Light Soy Sauce
1 tablespoon brown sugar
1 teaspoon sesame oil
1 teaspoon crushed garlic
1 teaspoon crushed ginger
Recipe Method:
In a non metallic bowl or container mix the Mirin, rice wine vinegar, mustard, soy, oyster sauce, sugar and sesame oil. Add the garlic and ginger and mix well. Place the beef in a bowl and pour half the mixture, mix and ensure that there is liquid on all pieces keep in fridge until ready to cook. You can marinate the beef up to 1 hour prior. Keep the other half of the liquid for the vegies later.
Place the broccoli, carrots and peas/corn in wok with ¼ cup water, place lid on top and steam for 5 mins – or you can pre steam in steamer until just cooked. Set aside.
In the wok, heat ½ the canola oil and stir fry the onions first for around 4 mins, and then add the capsicum. Stir fry for another 4 mins. Place in a bowl and set aside.
In the wok, heat the remaining canola oil and place half the meat and stir fry for 1 minute, set aside in bowl and cook the remaining meat. Put with the other meat.
Now it is time to put all together. Place onions and capsicum back into wok, stir for 30 seconds, place the vegetables and add the remaining sauce. Stir fry for 1 minute then add the meat and stir until all is incorporated.
Sprinkle sesame seeds on top.
Serve with rice.
This has the best flavour this something I cook heaps great for weight loss and low in fat.
CHICKEN SALAD:
This Recipe Serves 2.
Recipe Ingredients:
2 chicken breasts
200g Lettuce
100g cherry tomatoes cut in half
100g (½ large) cucumber sliced
120g mushrooms wiped and sliced
½ red capsicums cut into strips
1 tablespoon olive oil
2 tablespoons balsamic vinegar
80g feta cheese
Recipe Method:
Heat grill or pan. Remove all fat and sinew from the breast and if necessary flatten with a rolling pin or mallet so the chicken is same thickness.
Spray the chicken with oil, season with salt and pepper on both sides and place on grill or BBQ, med heat and cook for around 5 mins each side. You can place a pan lid over so the chicken cooks quicker. Once cooked set aside to rest.
Place all salad ingredients above into large bowl. Slice the rested chicken and place into salad bowl as well. Drizzle olive oil and vinegar onto ingredients and mix all around.
Place portions on to plate.
I love cooking this if I am really tired after work really quick and tasty. It is also low in fat sodium and sugar.
BEEF CHOW MEIN:
This Recipe Serves 4.
Recipe Ingredients:
500g lean minced beef
1 large onion, finely chopped
1 teaspoon finely chopped garlic
1 tablespoon olive oil
2 cups finely chopped red cabbage
1 cup finely chopped Chinese cabbage
1 carrot, grated
¼ cup Kecap manis
1 teaspoon Curry powder
Recipe Method:
Heat non-sick pan over medium heat.
Add oil, lean minced beef and onion and cook, stirring until well browned.
Add red and Chinese cabbage and carrot and cook for a further 4 - 5 minutes.
Add kecap manis, curry powder and ½ cup water and stir to combine.
Serve immediately with rice or noodles if desired.
This is a super fast meal to cook. It has lots of fibre so great for weight loss.
BROWN LENTIL AND VEGETABLE SOUP:
This Recipe Serves 4.
Recipe Ingredients:
1 tablespoon olive oil (15ml)
2 carrots, diced (200g)
2 zucchini, diced (200g)
2 sticks celery, diced (100g)
1 brown onion, finely chopped (100g)
400g can diced tomatoes
2 cups salt-reduced vegetable stock (450ml)
400g can brown lentils, rinsed, drained
1/2 cup flat-leaf parsley leaves, chopped
1 lemon, quartered
Recipe Method:
1. Heat oil in a large saucepan over medium-high heat.
2. Once the oil has heated, add the zucchini, onions, carrot and celery. Cook until onion turns clear and vegetables soften.
3. At this point, it is time to add the vegetable stock and the canned tomatoes to the saucepan. Stir soup through, cover and let it come to the boil. Once boiling, reduce the heat to medium low and simmer for 15 minutes uncovered.
4. After 15 minutes, the lentils may be added to the soup. Stir the soup for 5 minutes until lentils have heated through.
Great winter meal doesnt take too long and lentils are so good for you! high in dietary fibre,folate,vitamins B1 and minerals also low in fat and saturated fat.
These are some fast and easy meals that taste great none of these meals take me over an hour to make. If you try these you are 100% having a healthy feed! Go follow the amazing @ElisaMGeorge on twitter! If you try any of these meals make sure to tell me how you went and even send a picture to my twitter @JessMalaholin. Thanks for reading and I hope these ideas help you. Xx Jessica
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