Healthy Meals in 15 Minutes or Less

GloHealth_healthy_meals

Great Healthy Family Meals Prepared Quickly

Making a quick and healthy family meal when you’re really pressed for time is a challenge that we can all relate to. With a few pantry staples accompanied by some fresh ingredients and a mere 15 minutes, you can get a delicious meal out and on to the table any night of the week.

 

Grilled Salmon with Spinach-and-Feta Sauté

  • Prep: 5 mins
  • Total Time: 10 mins
  • Servings: 4

Ingredients

  • 4 skinless salmon fillets
  • Coarse salt and ground pepper
  • 1 tablespoon olive oil
  • 2 bags (approx. 275g) baby spinach
  • 1/2 cup feta, crumbled (approx. 60g)
  • 1/3 cup pine nuts
  • 2 teaspoons fresh lemon juice

Directions

  1. Heat the grill, with rack set 4 inches from heat. Place salmon on foiled baking sheet; season with salt and pepper. Grill until opaque throughout, 5 to 7 minutes.
  2. Meanwhile, in a large pan, heat oil over medium. Add as much spinach as will fit; season with salt and pepper. Cook, tossing spinach and adding more to the pan as space becomes available, until tender, about 2 minutes. Remove from heat; drain off excess liquid. Stir in feta, pine nuts, and lemon juice. Serve salmon with the spinach sauté.

 

Lemon – Horseradish Cod

  • Prep: 5 mins
  • Total Time: 15 mins
  • Servings: 4

Microwaves are surprisingly good at giving delicate meats like fish a quick, no mess simmer. Here we use it to poach fillets of cod in a mixture of low fat butter, lemon zest, horseradish, and Dijon mustard.

To make tasty dishes in minutes, use your microwave. You can also microwave potatoes or other vegetables to serve with the fish!

Ingredients:

  • 2 tablespoons low fat butter/spread.
  • 3 tablespoons chopped fresh parsley.
  • 1 teaspoon grated lemon zest.
  • 1 tablespoon fresh lemon juice.
  • 2 teaspoons prepared white horseradish.
  • 3/4 teaspoon Dijon mustard.
  • 4 skinless cod fillets.
  • Coarse salt.
  • Lemon wedges, for serving (optional).

Directions:

  1. In a small bowl, stir together low fat spread, parsley, lemon zest and juice, horseradish, and mustard.
  2. Season both sides of the cod fillets with a little salt; lay, flat side up, on a clean work surface. Reserve 2 teaspoons low fat spread mixture; dividing evenly, spread remaining mixture on top of fillets.
  3. Place fillets in a 9-inch microwave-safe dish with a tight-fitting lid. Top with any remaining mixture, dividing evenly. Cover; microwave on high until fish is just cooked through, about 5 minutes.
  4. To serve, place fillets on plates, and spoon juices from dish over fillets; garnish with lemon wedges, if desired.
  5. Accompany with fresh vegetables or a green salad and optional baby potatoes.

 

Scrambled Eggs with Bacon and Avocado

  • Prep: 15 mins
  • Total Time: 15 mins
  • Servings: 4

This is perfect for a family brunch or a quick evening tea!

Choose heavy, undamaged avocados. One that yields slightly to pressure is best for slicing and dicing; if pressure leaves a small indentation, the avocado is best mashed. Avoid very soft avocados, as they will be overripe and not great for use in this dish.

Ingredients:

  • 8 slices of lean bacon – fat removed.
  • 8 large eggs.
  • A little coarse salt and ground pepper.
  • 1 avocado, diced.
  • Brown Toast (if desired).

Directions:

  1. Brown bacon in a small pan over medium heat, or if preferred grill it for 3 to 5 minutes per side. Remove bacon; pour off any fat.
  2. In a bowl, beat eggs with 4 tablespoons water; season with a little salt and pepper. Pour into pan; cook, scraping bottom frequently with a flexible heatproof spatula, until just set, 2 to 3 minutes.
  3. Transfer to a plate. Crumble bacon over top; sprinkle with avocado. Serve with toast using low fat spread, if desired.

 

Chicken Curry in a Hurry

  • Prep: 15 mins
  • Total Time: 15 mins
  • Servings: 4

Ingredients:

  • 1 tablespoon olive oil.
  • 1 red onion, thinly sliced.
  • 1 garlic clove.
  • 2 tablespoons ready-prepared ginger from a jar.
  • ½-1 tablespoons ready chopped chillies, from a jar.
  • 2 x 200g can chopped tomatoes.
  • 400g chopped skinless boneless chicken breasts.
  • 4 tablespoons garam masala.
  • 6 tablespoons low fat yogurt.
  • A handful coriander leaves, roughly chopped or torn.

Directions:

  1. Heat the oil in a pan, add onion and fry until they colour. Crush the garlic into the pan, add ginger and chilli; cook briefly. Add tomatoes and a quarter of a can of water and bring to the boil. Simmer for 2 mins, add chicken and the garam masala, cover and cook 6-8 mins.
  2. Reduce the heat to a simmer, then stir in the yogurt, a tablespoonful at time. Sprinkle with coriander and serve with wholegrain rice and a crisp salad of cucumber, shredded lettuce, sliced red onion and wedges of lemon.

 

 

Written By: Olivia Cannon. Writer, Mum and Foodie with www.familyfriendlyhq.ie

 

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