In today’s fast-paced world, it can be hard to find time to cook a hot homemade meal. Most people who lead a hectic lifestyle live on fast foods since this is convenient for them. However, eating too much processed food can lead to health problems like obesity, diabetes and cardiovascular disease. Just because you live a busy life does not mean that you have to sacrifice your health. You can still prepare wholesome meals even when you don’t have much time by using the following five quick and easy healthy recipes. These recipes will save you time and energy but won’t sacrifice on flavour or nutrition. The best part is that the ingredients used are staples you’re likely to find in your local fresh food market.

Recipe 1 – Quick & Easy Baked Chicken Breast With Fresh Salad

There are times when you don’t feel like cooking a meal with ingredients that run a mile long but you have to eat. When that happens, you may be tempted to head over to a drive through restaurant, stop at a take-out joint or have pizza delivered. However, if you succumb to this temptation, your health will suffer. Fortunately, this quick and easy baked chicken breast recipe is perfect for days like this. There really is no faster and easier way to prepare boneless chicken breasts than just to throw them in an oven and bake. This baked chicken with parmesan cheese coating can be ready in just 30 minutes.

Servings & Time To Prepare

Servings = 2
Time to prepare = 30 minutes
Equipment Required

1 baking sheet
1 large mixing bowl
1 wooden spoon

Ingredients Required

2 boneless 4 oz. chicken breasts
2 teaspoons of parmesan cheese
2 large eggs
1 bag of prepared salad
1 cup of whole wheat breadcrumbs
A pinch of garlic powder
Instructions

Pre-heat your oven to 425 degrees Fahrenheit (approximately 220 degrees Celsius).
As your oven heats, place the eggs, garlic powder and parmesan cheese in the mixing bowl and mix them well with the wooden spoon.
Dip the chicken breasts in the mixture, then sprinkle half a cup of whole wheat breadcrumbs on both sides of each chicken breast.
Place the chicken breasts on the baking sheet, then bake them in the oven for 20 minutes.
After 20 minutes, turn off the oven, remove the baking sheet from the oven and transfer the chicken breasts to two separate plates. Place half the bag of prepared salad on each plate and enjoy.

Nutritional Information Per Serving

Calories = 430
Carbohydrates = 28g
Of Which Fiber = 3g
Of Which Sugar = 3g
Of Which Other Carbohydrates = 22g
Fat = 14g
Of Which Monounsaturated Fat = 5g
Of Which Polyunsaturated Fat = 4g
Of Which Saturated Fat = 5g
Protein = 48g

Recipe 2 – Quick & Easy Oatmeal

Oatmeal is highly nutritious and packed with iron, dietary fiber and thiamine. It also costs very little and is easy to prepare, making it a perfect quick breakfast choice when you have little time to make a full meal in the morning. Plus, it has a very low glycemic index. Research has shown that eating carbohydrates with a low glycemic index helps to prevent hunger and boosts concentration levels which makes oatmeal a perfect breakfast fuel to get you through the day. This quick and easy oatmeal recipe incorporates fruits and nuts for added flavor and nutrition.

Servings & Time To Prepare

Servings = 4
Time to prepare = 15 minutes
Equipment Required

1 large mixing bowl
1 large saucepan
1 wooden spoon

Ingredients Required

2 cups of fresh blueberries
2 cups of steel cut oats
2 cups of whole milk
2 tablespoons of sunflower seeds
2 tablespoons of butter

Instructions

Melt the butter in the saucepan over a low heat.
Once the butter has fully melted, add the steel cut oats to the saucepan and use the wooden spoon to fully combine them with the melted butter. Then continue stirring the oats for five minutes until they become golden brown.
Add the whole milk to the saucepan, turn the heat up to high and continue stirring the mixture until the milk starts to bubble.
Once the milk starts to bubble, turn the heat down to medium and allow it to simmer until the oatmeal starts to thicken.
When the oatmeal reaches your desired thickness, turn off the heat, transfer the oatmeal to the large mixing bowl and allow it to cool for a couple of minutes.
After a couple of minutes, add the sunflower seeds to the large mixing bowl and stir all the ingredients thoroughly with the wooden spoon.
Once the oatmeal and sunflower seeds are fully combined, divide the oatmeal equally into four separate smaller bowls, top each of these smaller bowls with half a cup of fresh blueberries and enjoy.

Nutritional Information Per Serving

Calories = 509
Carbohydrates = 69g
Of Which Fiber = 11g
Of Which Sugar = 13g
Of Which Other Carbohydrates = 45g
Fat = 20g
Of Which Monounsaturated Fat = 6g
Of Which Polyunsaturated Fat = 5g
Of Which Saturated Fat = 9g
Protein = 19g

Recipe 3 – Quick & Easy Omelet

Omelets are very tasty and easy to cook. They make a perfect meal for breakfast, lunch or even a quick and light supper. They’re packed full of muscle building proteins and rich in healthy fats that support your body. The following omelet with classic tomato filling is a surprisingly delicious dish that you can prepare by following the instructions below:

Servings & Time To Prepare

Servings = 2
Time to prepare = 10 minutes
Equipment Required

1 chopping board
1 fork
1 large mixing bowl
1 knife
1 skillet
1 wooden spoon
Ingredients Required

4 large eggs
2 tablespoons of butter
1 large tomato
1 small red onion
A pinch of black pepper
A pinch of sea salt

Instructions

Pre-heat the skillet on a medium heat.
Crack the eggs into the mixing bowl, add the black pepper and salt, then beat the eggs with the fork until the whites and yolk are thoroughly mixed.
Peel and chop the red onion into small fine pieces using the knife and chopping board. Then add the chopped pieces of red onion to the mixing bowl.
Add the butter to the skillet and allow it to melt.
When the butter melts and is bubbling, pour the egg mixture from the mixing bowl into the skillet. Make sure you tilt the pan so that the egg mixture is evenly distributed across the surface of the skillet.
Cook the omelet for a couple of minutes while rocking the skillet back and forth so that the omelet does not stick to the base. The top of the omelet should still be slightly runny as the bottom side cooks.
After two minutes, flip the omelet and cook the other side for two more minutes.
Once the omelet is fully cooked on both sides, remove the skillet from the cooktop and turn off the heat.
Divide the omelet into two equal sized portions and place each portion on a separate plate.
Chop the large tomato into slices using the knife and chopping board, then place half of the tomato slices on each omelet portion.
Lift one side of each omelet using the wooden spoon, fold it over to enclose the tomato slices and enjoy.

Nutritional Information Per Serving

Calories = 294
Carbohydrates = 8g
Of Which Fiber = 2g
Of Which Sugar = 5g
Of Which Other Carbohydrates = 1g
Fat = 22g
Of Which Monounsaturated Fat = 8g
Of Which Polyunsaturated Fat = 2g
Of Which Saturated Fat = 12g
Protein = 14g

Recipe 4 – Quick & Easy Beef Stir Fry

This stir fry beef recipe with fresh greens is not only a healthy and balanced meal, it’s also very easy to prepare. All you have to do is quickly stir thin slices of beef sirloin with colorful vegetables and soy sauce. Some grated garlic will also add that nice savory taste to the dish. You can have this beef stir fry meal on the dinner table in just 25 minutes, making it the perfect dish for busy weeknights or quick weekend lunches.

Servings & Time To Prepare

Servings = 4
Time to prepare = 25 minutes
Equipment Required

1 chopping board
1 knife
1 large mixing bowl
1 medium bowl
1 vegetable peeler
1 wok
1 wooden spoon

Ingredients Required

16 oz. of beef sirloin
6 cloves of garlic
4 tablespoons of soy sauce
2 cups of fresh green beans
2 medium carrots
2 tablespoons of extra virgin olive oil
1 green onion
Salt and black pepper to taste
Instructions

Chop, peel and crush the garlic using the chopping board and knife, then add it to the mixing bowl with the soy sauce and mix the crushed garlic and soy sauce together using the wooden spoon.
Cut the beef sirloin into 2-inch cubed pieces using the chopping board and knife, then transfer the cubed beef pieces to the mixing bowl, coat them fully in the garlic and soy sauce mixture and leave them to marinate.
While the beef is marinating, pre-heat the wok on a medium heat.
Peel and thinly slice the carrots using the chopping board, knife and vegetable peeler, then set them aside in the medium bowl.
Peel the green onion, then chop it into small pieces using the chopping board and knife and add it to the medium bowl.
Add the green beans to the medium bowl.
Add the extra virgin olive oil to the wok and allow it to heat. When the extra virgin olive oil is hot, add the beef and stir fry it for 10 minutes.
After 10 minutes, add the vegetables from the small bowl to the wok along with your preferred amount of black pepper and salt, then stir fry all the ingredients in the wok for a further five minutes.
After five minutes, turn off the heat, remove the wok from the cooktop, transfer four equal servings of the stir fry to four separate plates and enjoy.

Nutritional Information Per Serving

Calories = 368
Carbohydrates = 21g
Of Which Fiber = 4g
Of Which Sugar = 3g
Of Which Other Carbohydrates = 14g
Fat = 16g
Of Which Monounsaturated Fat = 10g
Of Which Polyunsaturated Fat = 1g
Of Which Saturated Fat = 5g
Protein = 38g

Recipe 5 – Quick & Easy Salmon & Pepper Skewers

These delicious salmon and pepper skewers make a fantastic quick meal or snack. All you have to do is prepare a simple marinade, then coat the salmon and pepper pieces with it, thread them onto skewers and bake them in the oven.

Servings & Time To Prepare

Servings = 4
Time to prepare = 20 minutes
Equipment Required

12 wooden skewers
1 chopping board
1 knife
1 large mixing bowl

Ingredients Required

16 oz. of skinned salmon fillet
4 lemons
2 large bell peppers
2 tablespoons of white wine vinegar
Salt and black pepper to taste
Instructions

Soak the skewers in water.
While the skewers are soaking, chop each of the lemons in half, then squeeze the juice from each lemon half into the large mixing bowl.
Add the white wine vinegar along with your preferred amount of salt and black pepper to the large mixing bowl and mix all the ingredients with the wooden spoon until they’re fully combined.
Slice the skinned salmon into strips, then cut it into evenly sized pieces using the knife and chopping board.
Chop the bell peppers into evenly sized pieces using the knife and chopping board.
Transfer the pieces of bell pepper and salmon to the mixing bowl and coat them fully in the marinade.
Once the pieces of bell pepper and salmon are fully coated in the marinade, thread them onto the wooden skewers.
Grill the salmon and pepper skewers under the broiler for five minutes on each side, then grab four plates, transfer three of the skewers to each plate and enjoy.

Nutritional Information Per Serving

Calories = 293
Carbohydrates = 18g
Of Which Fiber = 7g
Of Which Sugar = 4g
Of Which Other Carbohydrates = 7g
Fat = 13g
Of Which Monounsaturated Fat = 7g
Of Which Polyunsaturated Fat = 3g
Of Which Saturated Fat = 3g
Protein = 32g

Summary

As you can see, healthy eating doesn’t have to be time consuming. With these quick and easy recipes, you can have a hot healthy meal prepared in as little as 10 minutes. So give one of these recipes a go today and see just how quick and simple they are firsthand.

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