You’ve had a long day at the office, you might have even knocked out a post-work sweat session (well done you), but now it’s 8pm and you’d rather cut your tongue out than slog away over the stove. Before you turn to muesli, remember healthy eating doesn’t have to be time consuming. Here are five simple but delicious meals, courtesy of Green Press co-founder James McLoughlin, that will be ready before you can say, “a pepperoni pizza, please.”
These recipes minimise cooking time and maximise health benefits – packed with veggies, protein and a touch of healthy fats. Aside from Cyndi Lauper’s chicken, all the meals are vegetarian so feel free to add meat for an extra hit of protein if you so desire. You can also tweak them to use the ingredients you have on hand (and stop wasting so much food).
5 recipes ready in 30 minutes
Cyndi Lauper Crispy Chicken
“If you’re lost and you’re hungry, you will find me. Thyme after thyme.”
Serves 2
Ingredients
300g Organic free range chicken breast (skin on)
2 cups broccoli, chopped & stalk removed
1 bunch asparagus (roughly 10 spears)
1 red capsicum
100g quinoa
1 lemon
1/3 bunch thyme
olive oil
almonds (optional)
Method
- Cook quinoa as per instructions
- Remove chicken from fridge and season with salt, pepper & a tablespoon of olive oil
- Put thyme under skin
- Get skillet or pan and put in 1 tablespoon of olive oil, turn heat to medium-high
- Wait one minute, let it get hot
- Add chicken, skin side down first until golden brown (roughly 4 minutes) and flip.
- Sear off the bottom side of the breast (4 minutes). Sprinkle fresh chopped thyme leaves
- Dice and steam broccoli, asparagus and capsicum on high heat for 3 minutes, or until vibrant and cooked
- Strain and rinse under cold water – bonus points if you add ice while straining as this stops the cooking process, retaining the nutrients, crunch and flavor
- Season with sea salt and pepper and top with almonds
- Squeeze the juice from 1/4 lemon on top of vegetables and chicken
Winter Warmer Salad
Serves 2
Ingredients
1 carrot (medium sized)
1 Beetroot (medium sized)
1 Kipfler potato (medium sized)
1/4 red onion
3 kale leaves
1 cup choice of lentils (canned)
4 garlic cloves
2 tbsp extra-virgin olive oil
Method
- Preheat oven to 215 degrees Celsius
- Wash, peel, rewash, and chop beetroot, carrot, potato, onion, and garlic
- Place on a lined baking tray, drizzle with olive oil and season with salt
- Place in oven for 25 minutes
- Remove stem from kale and discard (or put aside to juice), massage and chop leaves, set aside
- Rinse off lentils under cold running water, set aside
- Remove roast veggies when cooked, allow to cool.
- Combine all ingredients and season to taste.
Note: To get the full nutrient benefits of the vegetables, allow them to cool on the bench for 20 minutes, then rest in the fridge for 30 minutes to completely stop the cooking process (do not cover as they will sweat and turn rancid). This can be done prior in the week so the veggies are on hand to throw together.
Pomegranate, Pear and Poached Egg Salad
Serves 1
Ingredients
2 soft boiled eggs
1/3 cup pumpkin seeds
2 tbsp extra-virgin olive oil
2 tbsp balsamic vinaigrette
1/4 tsp salt
1/8 tsp freshly ground pepper
100g baby spinach
2 ripe pears, cored and sliced
1/2 cup pomegranate seeds
Optional Extra: 1/4 cup walnut parmesan
Method
- To poach the eggs, fill a small pot with water (approx. 3 litres) and 100ml white vinegar. Bring to boil.
- Crack one egg into small bowl.
- Turn pot down to medium heat. Drop slowly into pot – no bullshit whirlpool required.
- Crack second egg into small bowl and drop into pot.
- While they are cooking for three minutes, fill a large bowl with water and a handful of ice.
- Three minutes after dropping second egg in (hopefully you did that fast), scoop eggs out and put in chilled water. We don’t want them to continue cooking.
- In a mixing bowl, whisk together the balsamic vinaigrette, olive oil, salt and pepper to make a dressing.
- In a separate large mixing bowl, add the spinach, pears, pomegranate seeds and pumpkin seeds to the bowl and toss gently, mixing in the dressing.
- Top with eggs and enjoy. Add our walnut parmesan for extra flavour.
Note: if you’d like to eat the eggs warm, (surprise, surprise) don’t put them on ice.
Masterful Mexican Bowl
Serves 1
Ingredients
1 cup quinoa
1/2 cup black beans (canned)
1/4 cup diced onion
1/4 cup tomato
1/2 tsp smokey paprika
1 tsp cumin
1/4 cup coriander
1/2 avocado
Sea salt (to taste)
Method
- Cook quinoa as per instructions
- Rinse black beans
- De-seed tomato and dice with onion
- Combine with salt and spices
- Top with washed coriander and diced avocado
Super Simple Stir Fry
Serves 1
Ingredients
1/2 cup cashew
1 cup broccoli
1 cup zucchini
1 cup bok choy
3/4 cup capsicum
1/2 cup spring onion
2 tbsp sesame oil
2 tbsp tamari soy sauce
1/2 – 3/4 cup water
Method
- Wash and chop vegetables
- Heat pan on medium with sesame oil, add cashews and fry until golden
- Add vegetables (excluding spring onion) and liquid, cover pan with a suitable lid and let steam for 2 minutes or until water evaporates (if veg are still a bit too firm, crank the heat and add a dash more water)
- Serve, topped with spring onion
For more quick and healthy meals from Green Press, download their free e-book, Green Day; Good Riddance to Bad Dinners.
