Quick and Healthy Weeknight Dinners

Balancing a busy schedule with the need for nutritious meals can be a challenge. 

However, with a bit of planning and creativity, you can whip up quick, healthy, and delicious dinners in no time. 

Here are some fantastic recipes that are perfect for weeknight dining. 

1. Vegetable Stir-Fry with Quinoa

Ingredients:

150g quinoa

1 tbsp olive oil

1 red onion, thinly sliced

2 cloves garlic, minced

1 red pepper, thinly sliced

1 yellow pepper, thinly sliced

1 courgette, sliced

100g mushrooms, sliced

2 tbsp soy sauce

1 tbsp honey

1 tsp grated ginger

A handful of fresh coriander, chopped

Instructions:

Rinse the quinoa under cold water. In a medium saucepan, bring 300ml of water to a boil. Add the quinoa, reduce to a simmer, cover, and cook for about 15 minutes until the water is absorbed.

In a large pan, heat the olive oil over medium heat. Add the onion and garlic, and sauté for 2-3 minutes.

Add the peppers, courgette, and mushrooms. Cook for about 5-7 minutes until the vegetables are tender.

In a small bowl, mix the soy sauce, honey, and grated ginger. Pour over the vegetables and stir well.

Serve the stir-fry over the cooked quinoa and garnish with fresh coriander.

2. Baked Salmon with Sweet Potato Wedges

Ingredients:

2 salmon fillets

2 sweet potatoes, cut into wedges

2 tbsp olive oil

1 tsp paprika

1 tsp garlic powder

Salt and pepper to taste

A handful of fresh parsley, chopped

Lemon wedges for serving

Instructions:

Preheat your oven to 200°C (180°C fan/gas mark 6).

Place the sweet potato wedges on a baking tray. Drizzle with 1 tbsp olive oil, and sprinkle with paprika, garlic powder, salt, and pepper. Toss to coat evenly.

Bake the sweet potatoes for about 25 minutes, turning halfway through.

Meanwhile, place the salmon fillets on another baking tray. Drizzle with the remaining olive oil and season with salt and pepper.

Bake the salmon in the oven for the last 12-15 minutes of the sweet potato cooking time, until the fish is cooked through and flakes easily with a fork.

Serve the salmon with the sweet potato wedges, garnished with fresh parsley and lemon wedges.

3. Chicken and Avocado Salad

Ingredients:

2 chicken breasts

1 tbsp olive oil

Salt and pepper to taste

1 avocado, sliced

100g cherry tomatoes, halved

50g mixed salad leaves

½ cucumber, sliced

1 small red onion, thinly sliced

Juice of 1 lemon

2 tbsp balsamic vinegar

1 tbsp Dijon mustard

Instructions:

Season the chicken breasts with salt and pepper. Heat the olive oil in a frying pan over medium heat. Cook the chicken for 6-7 minutes on each side, until golden brown and cooked through. Let it rest for a few minutes before slicing.

In a large salad bowl, combine the avocado, cherry tomatoes, mixed salad leaves, cucumber, and red onion.

In a small bowl, whisk together the lemon juice, balsamic vinegar, and Dijon mustard. Season with salt and pepper to taste.

Add the sliced chicken to the salad and drizzle with the dressing. Toss gently to combine and serve immediately.

4. Lentil and Spinach Dhal

Ingredients:

200g red lentils

1 tbsp vegetable oil

1 onion, finely chopped

2 cloves garlic, minced

1 tbsp grated ginger

1 tsp ground cumin

1 tsp ground coriander

1 tsp turmeric

400ml coconut milk

200ml vegetable stock

100g fresh spinach

Juice of 1 lime

Fresh coriander for garnish

Instructions:

Rinse the lentils under cold water. In a large saucepan, heat the vegetable oil over medium heat. Add the onion, garlic, and ginger, and sauté for 3-4 minutes until soft.

Add the ground cumin, coriander, and turmeric. Cook for another minute until fragrant.

Stir in the lentils, coconut milk, and vegetable stock. Bring to a boil, then reduce the heat and simmer for about 20 minutes, stirring occasionally, until the lentils are tender and the mixture has thickened.

Add the fresh spinach and cook for another 2-3 minutes until wilted.

Stir in the lime juice and garnish with fresh coriander. Serve with warm naan bread or rice.

(My wife's lentil dhal is a firm favourite with me!)

Conclusion

Preparing quick and healthy dinners during the week doesn’t have to be stressful. With these recipes, you can enjoy delicious and nutritious meals without spending hours in the kitchen. Bon appétit!

Quick and Healthy Weeknight Dinners: Delicious Meals in Minutes

When the workday winds down and you’re faced with the dilemma of what to cook, the allure of a quick, healthy meal becomes irresistible. 

Here are some delightful recipes that are not only nutritious but also easy to prepare, ensuring you spend less time in the kitchen and more time unwinding.

1. Mediterranean Chickpea Salad

Ingredients:

1 tin of chickpeas, drained and rinsed

1 cucumber, diced

1 bell pepper, diced

1 red onion, finely chopped

100g feta cheese, crumbled

50g black olives, sliced

A handful of fresh parsley, chopped

Juice of 1 lemon

2 tbsp extra virgin olive oil

Salt and pepper to taste

Instructions:

In a large bowl, combine the chickpeas, cucumber, bell pepper, red onion, feta cheese, olives, and parsley.

In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Pour the dressing over the salad and toss gently to combine.

Serve immediately or refrigerate for up to two days for a quick meal.

2. Stir-Fried Tofu and Vegetables

Ingredients:

1 block of firm tofu, cubed

1 broccoli head, cut into florets

1 carrot, julienned

1 red bell pepper, sliced

2 cloves garlic, minced

1 tbsp fresh ginger, minced

2 tbsp soy sauce

1 tbsp sesame oil

1 tbsp vegetable oil

1 tsp honey

1 tsp sesame seeds (optional)

Instructions:

In a bowl, mix the soy sauce, sesame oil, and honey.

Heat the vegetable oil in a large pan over medium-high heat. Add the tofu and cook until golden brown. Remove from the pan and set aside.

In the same pan, add the garlic and ginger, cooking until fragrant.

Add the broccoli, carrot, and bell pepper, stir-frying until tender but still crisp.

Return the tofu to the pan and pour in the sauce mixture, stirring to coat everything evenly.

Sprinkle with sesame seeds if desired and serve over rice or noodles.

3. Grilled Salmon with Quinoa and Veg

Ingredients:

2 salmon fillets

1 cup quinoa

2 cups vegetable broth

1 courgette, sliced

1 bell pepper, sliced

1 red onion, quartered

2 tbsp olive oil

1 tsp dried thyme

Salt and pepper to taste

Instructions:

Preheat your grill to medium-high heat.

Rinse the quinoa under cold water. In a pot, bring the vegetable broth to a boil. Add the quinoa, reduce the heat, cover, and simmer for about 15 minutes or until the broth is absorbed and the quinoa is tender.

Toss the courgette, bell pepper, and red onion in 1 tbsp of olive oil, salt, pepper, and thyme.

Grill the vegetables until tender and slightly charred.

Brush the salmon fillets with the remaining olive oil, season with salt and pepper, and grill for about 4-5 minutes on each side or until cooked through.

Serve the grilled salmon on a bed of quinoa with the grilled vegetables on the side.

4. Spaghetti Aglio e Olio

Ingredients:

200g spaghetti

4 cloves garlic, thinly sliced

1/4 cup extra virgin olive oil

1/2 tsp red pepper flakes

A handful of fresh parsley, chopped

Juice of 1 lemon

Salt to taste

Grated Parmesan cheese (optional)

Instructions:

Cook the spaghetti according to package instructions until al dente. Reserve 1/2 cup of the pasta water and then drain.

In a large pan, heat the olive oil over medium heat. Add the garlic and red pepper flakes, cooking until the garlic is golden and fragrant.

Add the cooked spaghetti to the pan, tossing to coat in the oil and garlic mixture. Add a bit of the reserved pasta water if needed to loosen the sauce.

Stir in the parsley, lemon juice, and salt.

Serve immediately, topped with grated Parmesan cheese if desired.

5. Sweet Potato and Black Bean Tacos

Ingredients:

2 medium sweet potatoes, peeled and diced

1 tin black beans, drained and rinsed

1 avocado, sliced

8 small corn tortillas

1 tsp cumin

1 tsp paprika

2 tbsp olive oil

Salt and pepper to taste

A handful of fresh coriander, chopped

Lime wedges for serving

Instructions:

Preheat your oven to 200°C (400°F).

Toss the sweet potatoes with olive oil, cumin, paprika, salt, and pepper. Spread them out on a baking sheet and roast for about 20-25 minutes, or until tender.

Warm the corn tortillas in a dry pan over medium heat.

Fill each tortilla with roasted sweet potatoes, black beans, and avocado slices.

Garnish with fresh coriander and serve with lime wedges.

These recipes are perfect for those evenings when you want something nutritious and flavourful without spending hours in the kitchen. 

They’re designed to be flexible, allowing you to substitute ingredients based on what you have on hand, and they all pack a punch in the flavour department. Enjoy your weeknight dinners with these quick and healthy options!