Quicker than takeaway food
IF YOU THINK YOU’RE TOO BUSY TO COOK NUTRITIOUS MEALS, WE’VE GOT YOU COVERED
It is safe to say that family life can be chaotic and our most precious asset is time. So, it’s no wonder we find ourselves exhausted on Thursdays or Fridays and ordering dinner in from a local takeaway. This trend has seen meal delivery services increasing by at least 10 per cent in the past two years, and at least 30 per cent of our total food spend is on meals away from the home.
But while this saves us time and effort, from a nutritional perspective ordering in is not doing our health any favours and it’s hitting our stretched budgets, too, with a family takeaway meal costing at least $30.
It is entirely possible to prepare a healthy family meal in a few minutes, minus the extra fat and calories of many a home-delivered option, once you know a few tricks of the nutrition trade.
All you need is an oven or stove top and a handful of staple ingredients to have a much healthier meal on the table within minutes, for a fraction of the cost.
The following recipes each include quick and easy protein options such as a BBQ chicken, frozen chicken or fish pieces, or some tinned beans, fish or eggs, fresh or frozen vegetables, and a sauce or flavouring such as chili, soy, a tomato-based sauce, sprinkle of cheese or dressing for your salad.
GENERAL STAPLES YOU’LL NEED TO GET STARTED
● Eggs
● Frozen vegetables (peas, carrots, onion, spinach)
● Grated cheese
● Tomato passata
● Tinned tuna or salmon
● Frozen fish or fresh salmon
● Hoisin/soy sauce/fish sauce/ white wine vinegar
● Tinned corn
● Quick cook brown rice
● Extra virgin olive oil
SAN CHOY BAU Serves: 4
● 1 tbsp extra virgin olive oil
● 1 onion, finely chopped
● 500g chicken, pork or turkey mince
● 1 carrot, grated
● 1 zucchini, grated
● 2 tbsp soy or hoisin sauce
● Lettuce cups to serve
Method: Heat the oil in a large frying pan over medium-high heat. Add the onion and cook for 2-3 mins until onion softens. Add the mince and cook for 3-5 minutes until browned. Add the carrot and zucchini and cook for 2mins. Add the hoisin or soy sauce and cook until mix is heated through. Serve with lettuce cups.
VEGIE OMELETTE Serves 4
● 1 tbsp olive oil
● 8 eggs, lightly beaten
● ½ cup onion finely chopped
● 4 cups chopped/grated mixed vegetables (zucchini, capsicum, spinach, mushrooms)
● 1 cup grated cheese
Method: Lightly coat pan with oil and add ¼ egg mix. Sprinkle the egg with ¼ vegetable mix, cook for 2 minutes or until set, then turn over and cook the other side. Remove the omelette from the pan and sprinkle with cheese. Repeat to serve four.
TERIYAKI SALMON
Serves: 4
● 4 x 125g salmon fillet
● 2 tsp soy sauce
● 1 tbsp honey
● 1 tsp white wine vinegar
● 1 tbsp Extra Virgin olive oil or sesame oil
● 4 cups spinach, steamed Method: Combine oil, soy sauce, honey and vinegar and marinate the salmon. Allow to sit for 20-30 minutes. Grill the salmon until cooked. Serve with steamed spinach.
QUICK COOK FRIED RICE Serves: 4
● 1 tbsp Extra Virgin Olive Oil
● 100g 97% fat free ham or bacon
● 4 eggs, beaten
● 1 small onion, finely chopped
● 1 cup red capsicum, finely chopped
● 1 cup corn kernels
● 1 cup frozen peas
● 2 cups quick cooked brown rice
● 1 tbsp soy sauce
Method: Heat a medium nonstick frying pan over high heat. Add the oil and onion and cook for 2 minutes. Add the vegetables and ham or bacon and cook for a further 2-3 minutes. Add beaten egg and stir through. Add rice and soy and stir until warmed through.
AVOCADO BOATS
Serves: 4
● 4 small or 2 medium avocado, middle scooped out and mashed
● 180g can tuna or salmon or 240g can 4-bean mix
● 2 tbsp mayo or pesto
● Salad to serve Method: Combine mashed avocado, salmon or tuna or beans with mayonnaise. Serve with small side salad.