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  • Nutrition

Quick homemade dinners

24 November, 2014

Eating healthy is something many of us set out to achieve but, with time restraints and busy schedules, finding time to make a meal from scratch in the kitchen is not always easy. The good news is there are plenty of healthy homemade dinners that take very little time, meaning there is no excuse not to eat well.

Some of our favourites include:






Cajun Fish Fillets


4 x pink ling fillets

2 tsp hot Cajun seasoning

200g Pernino tomatoes

1 cos lettuce

1 tbsp. pine nuts

Mango chilli dressing

1 lemon


  1. Sprinkle seasoning over one side of each fish fillet and then spray fish with olive oil. Cook fish, spice side down, in a large non-stick frying pan that’s been preheated over a medium-high heat. Each side should take around 2 ½ minutes each. Transfer to a plate and set aside.
  2. Add tomatoes to the still hot pan and cook for two minutes or until slightly softened. Serve alongside fish with lettuce, pine nuts, a wedge of lemon and a drizzle of dressing.



Indian Cauliflower and Chick Pea Curry


2 tspn olive oil

1 onion, finely chopped

2 tbsp. rogan josh curry paste

400g chopped tomatoes

1 ½ salt-reduced vegetable stock

½ large cauliflower cut into florets

400g can chickpeas, rinsed

200g frozen peas

1 tbsp. chopped coriander leaves

4 tbsp. low-fat natural yoghurt



  1. In a large saucepan, heat oil over a medium-high heat, add onion, then stir for five minutes until onion is soft. Add curry paste and stir until fragrant (around 1-2 minutes). Stir in tomatoes and stock, then bring to the boil. Reduce heat and simmer for several minutes.
  2. Add cauliflower and chickpeas, and continue simmering for five minutes. Add peas, and after three minutes season with salt and pepper. Transfer to a bowl.
  3. Stir coriander into yoghurt and serve with curry and rice.




Chicken Scaloppine with Spinach and Linguine


1 bunch fresh asparagus

1 packet linguine

3 handfuls of spinach, thoroughly washed

1 cup plain flour

4 chicken breasts

2 tbsp. butter

2 tbsp. olive oil

2 ½ cups chicken stock

1 lemon

¼ cup capers, rinsed

2 tomatoes, chopped

Grated parmesan


  1. Prepare asparagus by snapping off tough ends and splitting in half.
  2. Cook linguine according to packet instructions and add asparagus in the final two minutes of cooking. Drain and return to pan.
  3. Stir in spinach, cover with lid and keep warm on a low-heat.
  4. Cut chicken in half and bash to flatten, then add to a zip lock bag. Add ¾ flour, salt and pepper and shake to coat.
  5. In a large non-stick skillet, add butter and cook chicken in batches for two to three minutes each side. Set aside and keep warm.
  6. In skillet, whisk remaining flour and cook for 30 seconds. Add chicken stock, salt and pepper, and heat for 6-8 minutes while whisking regularly. Pour over warm linguine, toss to coat, and then serve with tomatoes, chicken and parmesan cheese.


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