Category Archives: 30 minute meals

Lamb Souvlaki

Lamb is one of my favourites and when combined with fresh herbs and home made tatziki- it can’t get much better. This recipe uses lamb keg steak which is a much leaner cut and only needs to be cooked for a short time. Leave it pink in the middle to avoid it going tough. Serve this delicious and healthy dish with wholemeal pita bread or some quinoa cooked in chicken stock.

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Tomato and Garlic Prawn Risoni

Yum yum yum!!! What on earth could be better than fresh garlic prawns cooked in a delicious tomato base. This one comprises all the great things in life. Top it off with a small amount of freshly grated parmesan and your taste buds will be in heaven:)

Preparation time: 10 minutes plus marinating
Cooking time: 15 minutes

2 cloves garlic, crushed
juice and grated rind of 1 lemon
500g green prawns, peeled and deveined
1 tablespoon olive oil
1 onion, finely chopped
1/2 cup chicken stock
1/2 cup white wine
400g tin diced tomatoes
1 cup risoni
salt and pepper, to taste
1/3 cup parsley, chopped

1. Place half of the garlic, lemon juice and prawns in a bowl and stir. Leave to marinate for at least 15 minutes. (This can be done overnight.)
2. Heat oil in a medium saucepan and add the remaining garlic and onion then sauté for 1-2 minutes or until soft. Add the stock, wine and tomatoes and bring to the boil.
3. Stir in risoni, then cover with lid and reduce heat to a simmer. Cook for 10 minutes. Season with salt and pepper then add prawns and cook a further 3-5 minutes or until just cooked through. Stir through parsley and serve.

Serves 4

Nutrition information/ Per serve
Calories: 443 Fat: 5.96g Carbs: 55.22g Fibre: 1.58g Sugars: 3.95g Protein: 34.12g

Chorizo and Pea Fritatta

Here’s a great light one when you don’t have the time or energy to spend on dinner and with Chorizo- yummy! Make a beautiful green salad to accompany and you’ll have a healthy dinner in a flash.

Preparation time: 10 minutes
Cooking time: 15 minutes
Olive oil spray
1 chorizo sausage, sliced
1 onion, sliced
3 eggs
6 egg whites
1/3 cup cream for cooking
1/3 cup low fat ricotta cheese
¼ cup continental parsley
1 cup frozen peas

  1. Place Lightly spray a medium non-stick frying pan with oil and add chorizo and onion. Cook for 3- 4 minutes or until chorizo is golden.
  2. Beat together eggs until light and fluffy then add cream for cooking and ricotta. Pour over chorizo.
  3. Add peas and parsley and cook over low heat for 5 minutes.
  4. Place under grill and cook a further 5 minutes. Serve with salad.

Serves 4

Nutrition information/ Per serve
Calories: 231 Fat: 11.42g Carbs: 11.83g Fibre: 2.30g Sugars: 3.87g Protein: 16.52g

Spiced Chicken Salad

Here’s a great recipe that is one of my favourites and is fast and fresh. I also like to use the sea salt and lime on my everyday salads for a nice fresh and healthy dressing. Hope you all love it!!! As spring is approaching fast- there will be plenty more fresh and healthy salad style recipes coming soon. ENJOY. Continue reading