HEALTHY RECIPES

Looking for healthy meal ideas?

Healthy recipe ideas from Easy123Diet – our healthy and delicious favourites make it easy to eat well. Eating healthily does not have to be time consuming, these simple meals are super speedy and full of flavour. The best recipes to lose weight should be both healthy and delicious—who says you can’t have both?

farratto
1 boneless, skinless chicken breast
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese

Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Sauté onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water, bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in chicken, parsley, and cheese, and serve.

beef vegetable salad

 Tbsp dry red quinoa
2 cups mesclun greens
Cooked lean beef, cubed
1/2 cup chopped broccoli florets
1/4 red capsicum, chopped
2 tsp olive oil


Cook quinoa as directed. Toss with greens, beef, broccoli, and capsicum in a bowl. Whisk oil and vinegar for dressing.


1 cup chopped broccoli
1 cup chopped parsnips
3/4 cup nonfat chicken stock
1/4 cup low-fat shredded cheddar cheese
1 Tbsp sliced almonds
Chicken breast
1 tsp lemon juice

Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts. Bake chicken, top with lemon juice, and season.

 

quinoa tofu1 cup cooked quinoa
Extra-firm tofu, cubed
3 Tbsp diced red capsicum
3 Tbsp diced green capsicum
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice

Combine all ingredients.

lemon dill salmon
Atlantic salmon
1 Tbsp lemon juice
1 tsp dill
2/3 cup parsnips
1 1/2 cup chopped broccoli, steamed

 

Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 110°C

teriyaki beef and vegetables
Beef tenderloin, cubed
2 Tbsp reduced-salt teriyaki sauce
1 Tbsp light honey-mustard dressing
2 tsp olive oil
1/4 cup sliced carrots
1/2 cup chopped broccoli
1/4 cup sliced water chestnuts
                                           1/4 cup sliced capsicum
                                              1/2 cup cooked brown rice

Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan, and cook beef one to two minutes. Add veggies, and cook for another five to seven minutes until beef is browned. Serve over rice.

shaved zucchini salad
2 medium zucchini, ribboned
1 cup halved cherry tomatoes
2 Tbsp pitted and chopped Kalamata olives
2 Tbsp diced feta cheese
1 Tbsp pine nuts, toasted
1½ Tbsp extra virgin olive oil
½ Tbsp apple cider vinegar
                                               ½ Tbsp balsamic vinegar
                                             1 clove garlic, minced
                                                ¼ tsp freshly ground black pepper

Combine oil, vinegars, garlic, and pepper in a small jar and set aside. Add zucchini, tomatoes, olives, feta, and pine nuts in a bowl. Pour dressing over vegetables and cheese, toss to coat, and serve.

chicken sate strips
2 tbsp chunky peanut butter
(without palm oil or sugar)
1 garlic clove, finely grated
1 tsp Madras curry powder
few shakes soy sauce
Soy sauce
2 tsp lime juice
                                                                  2 skinless chicken breast fillets cut into thick strips
                                                                  10cm cucumber, cut into fingers
                                                      Sweet chilli sauce, to serve

Mix the peanut butter with the garlic, curry powder, soy sauce and lime in a bowl.
Add the chicken strips, mix well then arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked, but still juicy. Eat warm with the cucumber sticks and chilli sauce


2 x 140g fresh tuna
1 ripe avocado
½ tsp English mustard powder
1 tsp cider vinegar
1 tbsp capers
8 romaine lettuce
Lettuce leaves
                                                      16 cherry tomatoes, preferably on the vine, halved
                                                     2 drops rapeseed oil

Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest. Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.

Slice the tuna (it should be slightly pink inside) and arrange on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

thai prwan ginger noodles
100g folded rice noodles (sen lek)
Orange zest and juice 1 small orange
1½-2 tbsp red curry paste
1-2 tsp fish sauce
2 tsp light brown soft sugar
1 tbsp sunflower oil
25g ginger scraped and shredded
                                                        2 large garlic cloves, sliced
                                                              1 red capsicum, deseeded and sliced
                                                             85g sugar snap peas, halved lengthways
                                                            140g beansprouts
                                                                 175g pack raw king prawns
                                                              Handful chopped basil
                                                           Handful chopped coriander

Put the noodles in a bowl and pour over boiling water to cover them. Set aside to soak for 10 mins. Stir together the orange juice and zest, curry paste, fish sauce, sugar and 3 tbsp water to make a sauce.

Heat the oil in a large wok and add half the ginger and the garlic. Cook, stirring, for 1 min. Add the pepper and stir-fry for 3 mins more. Toss in the sugar snaps, cook briefly, then pour in the curry sauce. Add the beansprouts and prawns, and continue cooking until the prawns just turn pink. Drain the noodles, then toss these into the pan with the herbs and remaining ginger. Mix until the noodles are well coated in the sauce, then serve.