Are your taste buds mad at your right now? Are they screaming, “oh my goodness woman just give me some flavor!” Well we are here to help you and your taste buds build a better relationship but let’s look at what both sides want from each other here.
Your taste buds don’t ask for much, they just want delicious tasting food. You on the other hand want to be able to not spend a fortune on groceries, maintain a healthy weight and cook dinner quickly because you’ve had a long day and can’t be stuffed right now. Am I right?
Well Thinco has 5 quick and healthy meal ideas to satisfy you and your taste buds. You can both thank us later!
Minty Lamb with Beetroot and Charred Broccoli
1/2 bunch mint, leaves chopped
1/2 bunch flat-leaf parsley, leaves chopped
1/4 cup (40g) pine nuts, toasted
2 tbs grated parmesan
1 garlic clove, finely chopped
2/3 cup (165ml) olive oil, plus extra to brush
12 x French-trimmed lamb cutlets
3 tsp dried mint
1 broccoli, sliced lengthways
11/2 tbs lemon juice
- beetroots, cut into thin matchsticks
120g fat free feta, drained, crumbled
- Whiz the fresh mint, parsley, pine nuts, parmesan and garlic in a food processor until a paste. Gradually add 1/2 cup (125ml) oil and whiz until combined. Set aside.
- Brush lamb with a little extra oil, then season and coat in dried mint. In a separate bowl, toss broccoli and 1 tbs oil. Preheat a chargrill pan to medium-high heat.
- Cook broccoli, turning, for 3-4 minutes until lightly charred. Set aside. Cook lamb for 4 minutes each side for medium-rare or until cooked to your liking.
- Whisk the lemon juice and remaining 1 tbs oil together in a bowl. Season.
- Arrange broccoli, watercress, beetroot and feta on a platter. Top with the lamb, then drizzle over lemon dressing and mint pesto to serve.
Lasagna Stuffed Squash
From Woman’s Days
2 small spaghetti squash (about 1 lb 10 oz each)
1 c. no-salt-added small-curd cottage cheese
1/4 c. grated Romano cheese
Kosher salt and pepper
8 oz. frozen broccoli florets, thawed, squeezed of excess moisture and chopped
3/4 c. low-sodium marinara or tomato sauce
3 oz. part-skim mozzarella, grated
Green salad, for serving
- Using a large serrated knife cut the spaghetti squash in half lengthwise. Use a spoon to scrape out and discard the seeds.
- Place all 4 squash halves, cut side down, on a large piece of parchment paper in the microwave. Cook on high power until just tender, 9 to 11 minutes.
- Meanwhile, heat broiler and lower the rack to the middle position of the oven. In a bowl, combine the cottage cheese, Romano and. tsp. pepper; fold in the broccoli.
- Season the squash halves with. Tsp. each salt and pepper, then use a fork to scrape up most of the squash strands, leaving them in the squash. Divide the cheese mixture among the squash and top with the sauce, then the mozzarella. Broil until the filling is heated through and the top is golden brown, 2 to 3 minutes. Serve with a green salad, if desired.
Wild Salmon Cakes
From Good House Keeping
1 lb. skinless wild salmon, cut into small chunks
2 green onions, sliced
1/2 tsp. grated orange zest
2 tsp. extra-virgin olive oil
1/4 c. fresh basil, chopped
3 tbsp. orange juice
3 tbsp. sherry vinegar
extra-virgin olive oil
Freshly ground black pepper
5 c. cooked quinoa
5 c. packed mixed greens
Orange wedges, for serving
- In food processor, pulse salmon, green onion, and orange zest until finely chopped. Form into 8 cakes; freeze 10 minutes. Season with 1/4-teaspoon salt. In 12″ non-stick skillet, heat 2 teaspoons olive oil on medium. Add cakes; cook 4 minutes per side.
- Meanwhile, in large bowl, whisk basil, orange, juice, sherry vinegar, 2-tablespoon olive oil, and 1/4 teaspoon each salt and pepper. Add quinoa and mixed greens, tossing to combine. Serve with salmon cakes and orange wedges, if desired.
Creamy Sundried Tomato Chicken
From Skinny Ms
2 tablespoons olive oil
3 gloves of garlic, finely chopped
4 chicken breast filets
½ cup chicken broth
¼ sundried tomatoes, finely chopped
1 cup light coconut milk
¼ cup basil, freshly chopped
salt and pepper to taste
- In a large pan, heat olive oil over medium heat. Add garlic to oil and cook until aromatic.
- Sprinkle chicken breasts with salt and pepper, then brown in pan. Cook until golden brown on both sides. Add chicken broth and sundried tomatoes to pan, cover and cook until chicken is cooked through. Remove cover, transfer chicken to serving plates.
- Stir in coconut milk to pan. Spoon sauce over chicken. Top with fresh basil.
Nutty Fried Rice
From Cooking Light
3 Tablespoons toasted sesame oil
3 cups broccoli florets
8 ounces pre sliced mushrooms
2pkg pre cooked brown rice
½ cup unsalted, roasted cashews,
2 large eggs, lightly beaten
3 Tablespoons reduced salt soy sauce
¼ cup organic peanut butter
1 tablespoon rice vinegar
1 tablespoon water
1 tablespoon toasted sesame seeds
salt and pepper to taste
- Heat 1-tablespoon oil in a large non-stick skillet over medium-high. Add broccoli and mushrooms; cook 6 minutes. Remove broccoli mixture from pan (do not wipe out pan).
- Add remaining 2 tablespoons oil to pan. Add rice and cashews; cook 5 minutes. Stir in eggs; cook 1 minute. Stir in broccoli mixture, 1-tablespoon soy sauce, and pepper.
- Combine remaining 2 tablespoons soy sauce, peanut butter, vinegar, and 1-tablespoon water in a bowl. Top rice mixture with peanut butter mixture and sesame seeds.