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Healthy Meal Recipes

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These healthy meal recipes are taken from ingredients you should have in your kitchen.  They are both easy and satisfying.

healthy meal recipes

Chicken Stir-Fry With Broccoli

  • 1 tbsp canola oil
  • 2 200g chicken breasts (sliced)
  • 5 spring onions (white parts cut into 2cm lengths)
  • 230 g broccoli (trimmed and sliced)
  • 100 g wild mushrooms (cleaned and sliced)
  • 1 clove garlic (crushed)
  • 2 tbsp oyster sauce
  • 2 tbsp soy sauce
  • 1 spring onion (finely sliced white and green parts)
  1. Heat two teaspoons of oil in a large frying pan over a high heat.

  2. Stir fry the chicken in batches for two minutes until just cooked through. Set aside.

  3. Add the remaining oil and stir-fry the spring onions for two minutes.

  4. Add the broccoli and mushrooms and stir-fry for another two minutes.

  5. Add the chicken, garlic, oyster sauce and soy sauce and stir-fry for a minute or two.

  6. If you like, sprinkle with sliced spring onion.

  7. Serve immediately. Optional, raw chopped up cabbage.


Eggs Poached In Spicy Tomato Sauce

  • 1 tin chopped tomatoes
  • 1/4 tsp red pepper flakes
  • 1/2 tsp salt
  • 1 tsp olive oil
  • 1 clove garlic (crushed)
  • 2 eggs
  1. Place tomatoes and their juice in a blender and process to the consistency of a chunky sauce.

  2. Add salt and pepper and mix.

  3. In a pan heat olive oil over a medium heat. Add garlic and cook until fragrant and golden.

  4. Add tomato sauce, raise heat to medium-high and bring to a vigorous simmer.

  5. Cook for five minutes. Season to taste with additional salt and pepper flakes and reduce heat to medium-low.

  6. Crack one egg into a saucer. Using a spoon, make a small well in the tomato sauce on one side of the pan and gently slide the egg from the saucer into the well. Repeat with remaining egg or eggs.

  7. Cover pan and cook until egg whites are fully cooked but yolks are still runny. This should take about 5 minutes. Cook for 8 minutes if you prefer your yolks firmer.

  8. Serve with a spoon full of tomato sauce.

Wilted Garlic Spinach

  • 2 tsp olive oil
  • 1 clove garlic (crushed)
  • 6 cups baby spinach leaves
  • salt and pepper to taste
  1. In a pan heat the oil over a medium-high heat.

  2. Saute the garlic until golden.

  3. Add the spinach and stir constantly until spinach is wilted. This only takes about a minute.

  4. Season

  5. For wilted Asian spinach, substitute canola oil for olive oil. Before adding spinach to the pan, saute two cloves of minced garlic and one tablespoon of minced fresh ginger until golden and fragrant.

Feta and Spinach Stuffed Chicken

  • 1/2 cup wilted garlic spinach (recipe above)
  • 55 g feta or goat's cheese
  • salt and pepper to taste
  • 2 chicken breasts
  • 1/2 cup chicken stock (heated)
  1. Preheat the oven to 180 degrees Celsius.

  2. Wrap spinach in paper towels and squeeze out the liquid.

  3. Chop the spinach finely and mix with goat’s cheese. Season with salt and pepper.

  4. Place the chicken breasts between two sheets of baking paper and pound into thin cutlets.

  5. Place half of the spinach mixture at the wide end of one breast and fold in the sides. Roll up and secure with a toothpick. Repeat with the second breast.

  6. Place the chicken rolls in a baking dish, add stock and cover with foil.

  7. Bake for 30 minutes until the chicken is cooked through.

Sesame-Crusted Prawns

  • 1 tbsp canola oil
  • 1 clove garlic (crushed)
  • 1 tbsp lime juice
  • 1 tbsp soy sauce
  • 225 g prawns
  • 4 tbsp sesame seeds (toasted)
  1. Whisk together the first four ingredients above.

  2. Toss with prawns and let them marinate for several hours.

  3. Pour sesame seeds onto a plate.

  4. Heat a non-stick pan over a medium-high heat and brush with oil.

  5. Saute prawns until opaque and cooked through. This takes about 4 minutes.

  6. Immediately roll prawns in sesame seeds, coating on both sides.

  7. Serve on a bed of wilted Asian spinach. You can see the instructions at the end of the spinach recipe above.


Salmon Cakes

  • 225 g cooked salmon (flaked)
  • 1 egg white
  • 1 tsp dijon mustard
  • 2 tbsp bread crumbs
  • 1 tbsp flour
  • 2 tsp lemon juice (divided)
  • 1 spring onion (minced)
  • salt and pepper to taste
  • 2 tbsp low fat mayonaise
  1. In a bowl, combine the salmon, egg white, mustard, bread crumbs, flour, one teaspoon of lemon juice and all but one teaspoon of spring onions. 

  2. Season.

  3. Heat a pan over medium-high.

  4. Shape the salmon mixture into two patties. Coat the pan lightly with cooking spray.

  5. Cook the patties, turning once for three minutes per side, or until golden brown and cooked through.

  6. Stir mayonnaise, lemon juice and spring onions together for dipping.

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