18/01/2016

5 Healthy Dinner Ideas:

Just a couple of simple but tasty & clean meal idea's....
  • Eggplant Lasagna: Preheat your oven to 200 degree’s Celsius, spray a cookie sheet with coconut oil, arrange 2 large eggplants (peeled and sliced length ways) on the sheet and season with pink salt and black pepper. Cook the slices for 5 minutes on each side and lower your oven heat to 180 Celsius. In a blender blitz together 3 cans of chopped Italian tomatoes, 3 cloves of garlic, 1 red chili if you like it hot, a generous handful of basil, 1 tbsp. of tomato puree, black pepper, 1 low sodium stock beef stock cube, pink salt to season & that’s your quick and easy base sauce done. For the cheese sauce grate 75g of reduced fat cheddar or Gruyere cheese and 25g of Parmesan cheese. Place 25g of plain flour into a saucepan and slowly whisk in 450ml of skimmed milk and bring to the boil stirring continuously. Reduce the heat and simmer for 1 minute. Remove from the heat and stir in your grated cheddar and Parmesan and season to taste. Cover and set aside until needed. Next the mince, you can use extra lean mince for this or I like to use turkey breast mince for the protein and lack of fat benefits, you could also use Quorn, I pretty much always have a bag of Quorn in the freezer for a quick high protein dinner. In a large saucepan sprayed with a little coconut oil Brown 500g of your chosen meat/poultry/alternative with 1 large finely diced onion for 5 minutes, add any extra’s you fancy in there, mushrooms, courgette, red peppers, spinach, and cook for a further 5 minutes before adding in your tomato sauce and giving it a good mix. In an ovenproof dish you’re now ready to start layering out your lasagna. Layer one – meat sauce, layer 2 - eggplant, layer 3 - cheese sauce & repeat. Top with a little extra Parmesan and black pepper before covering with foil and baking for 1 hour, removing the foil after 45 minutes to brown the top.
  • Jz Chickadee & Sweet Potatty Salad: On your dinner plate/bowl place a generous handful of washed baby leaf spinach and chopped vine tomatoes, drizzle a little garlic olive oil over and set aside. In Tesco you can purchase bags of ready chopped sweet potato and butternut squash to steam in the microwave, which is a great time saver. Alternatively you'll need to peel & chop 1 butternut squash and 1 sweet potato and put it into a microwave steamer bowl for 6 minutes 30. While this is cooking dice 2 chicken breasts, 4 rashers of turkey bacon &1 onion. In a large saucepan melt 1 tsp of coconut oil & fry your chicken for 5 minutes before adding the onion and 3 cloves of crushed garlic. To season add; 1 tbsp of paprika, black pepper, 1 tbsp cayenne pepper, 1 tsp of ground cumin, any other herbs that you fancy just chuck them in and continue to cook through. At this point your sweet potato and squash mix should be steamed as soon as that microwave bleeper goes off take them out and place in a separate non stick frying pan with some black pepper to roast a little – turning every so often. For the last 2 minutes of cooking your chicken add in your turkey bacon and a handful of asparagus heads. Layer your sweet potato/ squash and chicken mixtures to your salad and enjoy! Seems like quite a lot but it actually only takes about 15 minutes once your foods prepped so is an easy clean dinner for the weekdays.
  • Mellies Bacon & Courgetti Salad: Boil/Steam half a cup of peas and half a cup of sweetcorn. Griddle 3 rashers of bacon – fat removed and set aside. In a large saucepan fry 1 diced red onion, with a half cup of mushrooms, after a couple of minutes add 3 spiralized (or sliced with a potato peeler), 1 handful of spinach, 1 tbsp of sesame seeds, 1 garlic Knorr flavour pot, paprika, 2 tbsps.’ of lemon juice and cook for around 5 minutes until it’s all cooked through before mixing in your peas, corn and cooked bacon. Serve with a loving dollop of reduced fat ricotta cheese and some black pepper!
  • Turkey meatballs: In a large bowl put 600g of turkey thigh mince, half a finely diced onion, 2 crushed cloves of Garlic, 10g of chopped coriander, 1 tbsp of paprika, pink salt, pepper and combine with your hands before rolling the mixture into 3cm balls. Place into a roasting tin and pour over a tomato based sauce (like the lasagna sauce) and bake in the oven for 20 minutes. Serve with brown rice, wholewheat pasta, quinoa or courgetti & a sprinkle of reduced fat Parmesan.
  • Mexican Bean Burgers: Heat your grill to high, pour 2 tins of kidney beans rinsed and drained into a mixing bowl, mash with a potato masher. Add in 100g of wholemeal bread crumbs, 2 tbsps. of chilli powder, 1 egg and a small bunch of chopped coriander, black pepper and pink salt, mix well and then using your hands form into 6 patties. Place on a non-stick grill pan and grill for 4-5 minutes. Serve skinny with a side salad, avocado and homemade salsa.
  • Homemade Salsa: In a mixing bowl combine 15 ripe cherry tomatoes – roughly chopped, 1 fresh chilli finely diced, half a red onion finely diced, half a red pepper, half a yellow pepper both diced, 1 small bunch of fresh coriander roughly sliced, juice of 1 lime, pink salt and black pepper to season. Cover and refrigerate for 1 hour.


No comments:

Post a Comment

TEMPLATE DESIGNED BY PRETTYWILDTHINGS