Eating healthy doesn’t have to be complicated or time-consuming. You can make delicious and nutritious meals in just 20 minutes or less with simple ingredients that you probably already have in your kitchen. In this blog post, I will share with you 3 Quick and Easy Healthy Meals that you can whip up for breakfast, lunch, or dinner. These meals are satisfying, balanced, and full of flavor. Let’s get started!
Breakfast: Overnight oats
Overnight oats are a great way to start your day with a filling and fiber-rich breakfast. All you need to do is mix some oats with milk, yogurt, and your favorite toppings in a jar or bowl and let it sit in the fridge overnight. The next morning, you can enjoy your creamy and delicious oats cold or warm them up in the microwave. You can also customize your overnight oats with different fruits, nuts, seeds, spices, or sweeteners.
Here is a basic recipe for banana overnight oats:
In a jar or bowl, mash half of a ripe banana with a fork.
Add 1/2 cup of rolled oats, 1/2 cup of milk (any kind), and 1/4 cup of plain yogurt. Stir well to combine.
Add a pinch of cinnamon, vanilla extract, and honey or maple syrup if desired. Stir again.
Cover the jar or bowl and refrigerate overnight or for at least 4 hours.
In the morning, top your oats with the remaining banana slices and any other toppings you like.
Lunch: Prawn fried rice
Prawn fried rice is a quick and easy lunch that you can make with leftover cooked rice and frozen prawns. It’s also a great way to use up any vegetables that you have in your fridge or freezer. Prawns are a good source of protein and omega-3 fatty acids, which are beneficial for your heart and brain health. You can also swap the prawns for chicken, tofu, or eggs if you prefer.
Here is a simple recipe for prawn fried rice:
Heat 2 tablespoons of vegetable oil in a large skillet over high heat. Add 1 chopped onion and cook for about 5 minutes, stirring occasionally, until soft and golden.
Add 2 teaspoons of minced garlic, 1 teaspoon of grated ginger, and 1/4 teaspoon of red pepper flakes (optional) and cook for another minute, stirring constantly.
Add 2 cups of cooked rice and stir-fry for about 10 minutes, breaking up any clumps with a spatula.
Add 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, and salt and pepper to taste. Stir well to coat the rice.
Push the rice to one side of the skillet and add 2 beaten eggs to the other side. Scramble the eggs until cooked, then mix with the rice.
Add 1 cup of frozen peas and carrots (thawed) and 12 ounces of frozen cooked prawns (thawed) and stir-fry until heated through.
Garnish with chopped scallions or cilantro if desired.
Dinner: Chicken satay salad
Chicken satay salad is a flavorful and satisfying dinner that you can make in under 20 minutes. It consists of marinated chicken skewers grilled or broiled until juicy and tender, served over a crisp salad with a peanut dressing. Chicken is an excellent source of protein, as well as several vitamins and minerals that are important for your health. You can also use tofu instead of chicken for a vegan option.
Here is an easy recipe for chicken satay salad:
In a small bowl, whisk together 1/4 cup of smooth peanut butter, 2 tablespoons of lime juice, 2 tablespoons of soy sauce, 2 teaspoons of honey, 1 teaspoon of curry powder, and 1/4 teaspoon of red pepper flakes (optional). Set aside half of the mixture for the dressing and use the other half for the marinade.
Cut 1 pound of boneless skinless chicken breasts into thin strips and thread them onto skewers. Place them in a shallow dish and pour the marinade over them. Turn to coat well and refrigerate for at least 15 minutes or up to overnight.
Preheat a grill or broiler to high. Cook the chicken skewers for about 10 minutes, turning once, until cooked through and charred on the edges.
In a large salad bowl, toss together 8 cups of mixed greens, 2 cups of shredded red cabbage, 1 cup of shredded carrots, and 1/4 cup of chopped peanuts. Drizzle with the reserved dressing and toss to coat.
Serve the salad with the chicken skewers on top or on the side.
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