Sep 25

Healthy recipe ideas for week night dinners

Cooking a nutritious, tasty meal every night of the week can be a real challenge. Here are some recipes that will make things easier for you. Sometimes, in the face of a busy week, it can be easy to cave and just get your food delivered, but it’s important to alternate between home cooking and eating out/take away.

Healthy meals

Healthy meals

Tilapia and quinoa with feta and cucumber

(Serves two. Recipe from Martha Stewart)

What you’ll need:
A cup of any quinoa that you like

Salt and pepper
Two tilapia fillets
A tablespoon of extra virgin, good quality, olive oil
three quarters of a teaspoon of paprika
One cup of diced English cucumber
A third of a cup of chopped fresh dill
A third of a cup of feta, crumbled with your fingers
A tablespoon of fresh lemon juice

What to do with it:
ï Cook the quinoa with a little salt
ï heat some oil in a skillet, dry the fish and season with a little salt and pepper. Cook the fish to your liking.
ï Mix the cucumber, dill, feta, lemon juice and paprika together and serve alongside the fish.

Spring pasta (serves two)

Healthy eating means a healthier you

Healthy eating means a healthier you

What you’ll need:
225 grams of cooked pasta
Two eggs

Sea salt
A tablespoon of olive oil
A tablespoon of unsalted butter.
Three big handfuls of whichever chopped greens you would like to use. Could be asparagus, pea shoots, broccoli, spinach.
Half a chopped avocado
A handful of chopped herbs of your choice


What to do with it:
Crack the eggs into a bowl and season with salt and pepper
Heat the oil and butter in a pan. Add salt and pepper, and vegetables until they are just barely cooked. Pull a third of the vegetables out of the pan and set them aside, then add the pasta until it’s heated, toss it around.
Stir in the eggs, and then remove everything from the pan and toss it again, adding the vegetables you removed and the chopped avocado and herbs.

Crunchy brown rice with vegetables, eggs, beef and vegetables (serves)
What you’ll need:
Four ounces of sirloin steak, trimmed and cut into quarter-inch strips
A tablespoon of tamari sauce
A tablespoon of minced ginger
Two cloves of minced garlic
Six chopped scallions
Half a teaspoon of crushed red pepper flakes
Two large carrots, julienned
Eight leaves of nappa cabbage, chopped
Two teaspoons of toasted sesame oil
Two and a half cups of brown rice
Four free-range eggs
Kosher salt

What to do with it:
Marinate the sirloin in the ginger (reserving two teaspoons), tamari, garlic, scallion, pepper flakes for at least thirty minutes.
Boil some water and cook the carrot, cabbage, and remaining scallions until just cooked. Set aside.
Heat a skillet with a little oil (reserving about half a teaspoon), and add the sirloin and marinade until just cooked. Set aside.
In the skillet, add the remaining oil, and two teaspoons of ginger. Stir in rice and half a teaspoon of salt.
Add everything that you’ve set aside, plus two and a half cups of water, and cook, covered, for about eight minutes.
Uncover, and make four little holes in the rice. Crack an egg into each hole, and cover back up and cook for a further four minutes.

For more inspiration, please visit Tender Loving Cuisine.

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