We all know that take away food generally isn’t the healthiest. But sometimes at the end of the day, when we’re tired and starving and can’t be bothered going to the supermarket, let alone cooking a meal, it can seem like the only option. While having take away and fast food is fine once in a while, having it on a regular basis can make it difficult to maintain a healthy diet (not to mention your bank balance!).
Here are 4 super healthy and quick recipes which take less than 15 minutes to make and don’t involve any fancy ingredients or complicated cooking techniques. In fact, most of them can probably be made from ingredients sitting in your pantry or freezer – so there’s really no reason to resort to take away!
Healthy Fried Rice
Ingredients (Serves 2):
250g pre-cooked steamed rice (brown or white)
1 tbsp olive oil or vegetable oil
1 cup frozen vegetable medley (peas, corn and carrots)
100g ham or cooked chicken, diced
1/4 cup cabbage, finely sliced (optional)
1 tbsp soy sauce
1 egg
Method:
- Heat oil in a frypan over medium heat. Add rice, vegetables and ham or chicken and stir fry until vegetables are heated through, breaking rice up with a spoon.
- Add soy sauce, mix well and transfer to serving bowls
- Spray frying pan with oil. Whisk egg well and pour into frypan. Once cooked through, remove from frypan and slice finely
- Top fried rice with egg and serve
Baked Potato with Baked Beans and Cheese
Ingredients (Serves 1):
1 large potato or small sweet potato, washed but not peeled
1 small tin baked beans, salt reduced
1/4 cup grated cheddar cheese
Method:
- Prick potato skin all over and cook in microwave on high for 5 minutes
- Slice in half, place on a plate and top with baked beans and cheese
- Cover with an upturned bowl and return to microwave for further 1 minute
Frittata
Ingredients (Serves 2):
6 eggs
2 tbsp natural yoghurt
100g ham or smoked salmon
1/4 cup frozen peas
Optional:
1/2 cup cherry tomatoes, halved
1/4 red capsicum, finely sliced
1 handful baby spinach
50g goats cheese or feta
1 /2 cup potato, boiled and cut into chunks (or use leftover roast potatoes)
Method:
- Beat eggs and cream together with a fork.
- Stir in all other ingredients
- Spray a medium sized fry pan with oil and heat over medium heat.
- Pour in egg mixture and cook for around 5 minutes until bottom is set
- Place under grill for about 5 minutes or until top is golden brown.
Chilli Tuna Pasta
Ingredients (Serves 2):
2 cups bowtie or penne pasta (wholemeal if you prefer)
2 small tins chilli tuna
1/2 cup cherry tomatoes, halved
1 handful baby spinach or rocket
1 small handful pitted black olives, sliced (optional)
1/4 cup parmesan cheese, grated
Method:
- Cook pasta in boiling water and drain.
- In a large saucepan, mix the pasta together with all other ingredients and heat through.
- Divide into serving bowls and top with parmesan
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