Please DO NOT DELETE this page.

Blog //
  • 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

Ingredients:

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

Method:

  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

Ingredients:

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

Rice 

Method:

  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

Ingredients:

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

Method:

  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.

 

Suggested Articles

  • A woman doing exercise

    Osteoporosis action: How exercising for your bones works

    Osteoporosis is a common disease in Australia. However, with these simple exercises, you can help protect your bones as you get older.
    • Fitness
    20 May 2019
  • Woman with Luxottica brands eyewear

    More choice for members as OPSM joins the CBHS Choice Network

    Luxottica brands, OPSM and Laubman & Pank, are now available for our members with Extras cover to access as part of CBHS Choice Network. That means looking after your eye health and keeping your style on point is now even easier!
    • CBHS
    • Membership
    20 May 2019
  • A man with positive mental health

    What is positive mental health, and how can we foster it?

    Positive mental health allows you to enjoy all the activities you want to participate in. It doesn’t mean you will never be sad or go through emotionally-challenging times. However, those with positive mental health will be able to bounce back more easily from these experiences - this is called mental resilience.
    • Wellbeing
    20 May 2019
  • A man swimming to build cardiovascular strength

    Three tips for improving cardiovascular fitness

    A healthy heart should be one of your ultimate exercise goals. These tips will show you simple but effective ways to improve your cardiovascular fitness.
    • Fitness
    20 May 2019