Tag Archives: quick dinners

Healthy Chicken Caesar Salad

Everyone loves a Caesar salad but they can often be a not so healthy alternative when piled with fatty dressing. This one is a lighter version with wholegrain croutons. Crack the egg on top and let the yolk flow through the salad- YUM!!!

Preparation time: 5 minutes
Cooking time: 5 minutes
1 tablespoon olive oil
500g chicken tenderloins, sliced into 3 pieces
2 rashers bacon, chopped
2 slices wholegrain bread, crusts removed and diced
1 egg
2 tablespoons low fat yoghurt
1 teaspoon Dijon mustard
4 anchovies, very finely diced
1 lemon juice
freshly ground pepper, to taste
1 cos lettuce
freshly grated parmesan cheese, to serve

  1. Bring a small saucepan of water to the boil.
  2. Heat oil in a large frying pan. Add chicken, bacon and bread and cook for 2-3 minutes each side or until golden.
  3. Swirl boiling water with a spoon to form a whirlpool and slowly add in egg. Cook for 1 minute. Drain.
  4. Mix together yoghurt, mustard, anchovies, lemon juice and pepper until well combined.
  5. Place lettuce in a salad bowl. Top with chicken, bacon  and croutons and drizzle over dressing. Place poached egg on top and garnish with freshly grated parmesan cheese if desired.

Serves 4

Grilled Pork with Avocado and Bean Salsa

Pork is a great lean protein if you choose the right cut. This recipe uses a loin steak which is not only tasty but also very healthy if any excess fat is trimmed. Don’t overcook it though as it will dry out but if it’s cooked well it will be succulent and this fresh and zesty salsa tops it off- yum, my mouth is watering just thinking about it! Enjoy!

Preparation time: 10 minutes
Cooking time: 10 minutes
4 x 125g pork loin steaks
400g borlotti beans, rinsed and drained
1 avocado, diced
1 tomato, diced
juice of 1 lime
1 tablespoon coriander leaves

1. Place pork on a pre-heated BBQ or char grill and cook for 2-3 minutes each side. Remove and leave to rest for 5 minutes.
2. While pork is resting, mix together avocado, tomato, beans, lime juice and coriander.
3. Serve pork with steamed greens and bean salad.
Serves 4

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

Poached Salmon with Coconut, Lime and Noodles

This is a light and healthy noodle dish with succulent poached salmon. The coconut, coriander and lime all work fabulously to provide a fresh and balanced flavour and it’s so quick and easy! Give it a try today.

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