Posted on October 08, 2012 by Jenny Cromack

In the last week, at the motive8 personal training studio Leeds, we have had lots of comments from our clients about how strapped for time they are and this often means they grab something on the go rather than make a healthy meal. Stop this at once! Here are some healthy meals which take less than 30 minutes to prepare and the ingredients should all be staples in your cupboard and fridge! So no more excuses…..get cooking….remember six packs are made in the kitchen , not in the gym!

 TUNA, CHICK PEA AND ROAST TOMATO SALAD – A great source of protein and dietary fibre.

Serves 4, Time = 20 minutes

Ingredients:

• 400g can chickpeas, drained
• 1 punnet cherry tomatoes
• olive oil spray
• 185g can tuna, drained
• 2 cups loosely packed rocket leaves (or other salad greens)

 Method:

Step 1 Preheat oven to 180°C (fan assisted).

Step 2 Place chickpeas and tomatoes in a baking dish lined with baking paper and spray well with light oil spray or drizzle with olive oil. Sprinkle with freshly ground black pepper. Bake in the oven for 15 minutes. For a dish with more bite add some red chilli to this mix.

 Step 3 Transfer chickpeas and tomatoes to a bowl and toss with tuna and rocket.

Nutritional Info:

Energy: 1290kJ

Calories: 308cal

Protein: 30g

Fat: 7g

– saturated: 1g

Carbohydrates: 30g

– sugars: 9g

Dietary Fibre: 10g

Sodium: 540mg

Calcium: 90mg

Iron: 4mg

SOY-SEARED FISH WITH GINGER RICE AND CHINESE GREENS

Serves 2, Time = 25 minutes

Ingredients:

• 1/2 cup brown rice
• 2 x 150g white fish
• olive oil spray
• 2 tablespoons salt-reduced soy sauce
• 1 bunch green beans, sliced
• 200g (1 large bunch) pak choi or other Chinese greens
• 1 teaspoon thinly sliced fresh ginger
• sesame seeds, to serve

 Method:

Step 1 Cook rice following packet directions. Drain and set aside, keeping warm.

Step 2 Heat a large, heavy-based frying pan until hot. Spray both sides of the tuna with oil then cook, turning once, for 2 minutes on each side. Add soy sauce to pan. Gently but quickly turn fish to coat both sides as the sauce forms a glaze. Remove fish from pan.

Step 3 Add beans and Chinese greens to pan and toss for 2-3 minutes, or until wilted.

Step 4 Stir ginger into warm rice. Divide between serving plates. Arrange fish on rice. Sprinkle fish with sesame seeds.

Nutritional Info:

Energy: 1482kJ

Calories: 354cal

Protein: 30g

Fat: 6g

– saturated: 1g

Carbohydrates: 47g

– sugars: 4g

Dietary Fibre: 4g

Sodium: 620mg

Calcium: 90mg

Iron: 2.5mg

ROASTED CHICKEN BREAST WITH RATATOUILLE – Low in fat, calories and high in protein and fibre…perfect!

Serves 4, Time = 25 minutes

Ingredients:

• 2 large courgettes, cut in 2cm cubes
• 1 large red pepper, seeded, cut in 2cm squares
• 1 large red onion, cut in 2cm cubes
• 1 small aubergine (300g), cut in 2cm cubes
• oil spray
• 4 x 150g skinless chicken breast fillets
• 250g punnet cherry tomatoes, halved
• 420g can cannellini beans, drained, rinsed
• 2 teaspoons fresh thyme
• freshly ground black pepper
• balsamic vinegar, to serve

Method:

Step 1 Preheat oven to 200°C. Place courgettes, pepper, red onion and aubergine in a single layer in a large roasting dish. Spray with oil. Place in oven for 10 minutes.

Step 2 Heat a large non-stick frying pan over a high heat. Spray with oil. Cook chicken for 2 minutes each side until golden brown. 

Step 3 Remove vegetables from oven. Add tomatoes, cannellini beans and thyme. Place chicken breasts in a single layer on top of roasted vegetables. Season with pepper. Return to oven and roast for 10 minutes or until chicken is cooked through and vegetables are golden and tender.

Step 4 Divide vegetables among 4 serving plates. Top each with a piece of chicken. Drizzle with a little balsamic.

Nutritional Info:

Energy: 1250kJ

Calories: 299cal

Protein: 41g

Fat: 8g

– saturated: 2g

Carbohydrates: 15g

– sugars: 8g

Dietary Fibre: 8g

Sodium: 290mg

Calcium: 110mg

Iron: 4mg

MEXICAN BEAN AND TOMOTO SOUP – Perfect for a quick evening meal or lunch. Add extra pulses for extra protein!

Serves 4, Time = 25 minutes

Ingredients:

• 2 cups vegetable stock
• 400g can Mexican-style tomatoes (tinned tomatoes with chilli will be ok!)
• 390g can kidney beans or four-bean mix, drained
• 2 tablespoons chopped fresh coriander

Method:

Step 1 Combine stock, tomatoes, and half the beans in a pot. Bring to the boil, then lower heat and simmer gently for 10-15 minutes.

Step 2 Cool slightly, then purée. Add remaining beans

Step 3 Add coriander to soup.

Nutritional Info:

Energy: 1150kJ

Calories: 275cal

Protein: 14g

Fat: 9g

– saturated: 3g

Carbohydrates: 35g

– sugars: 5g

Dietary Fibre: 5g

Sodium: 800mg

Calcium: 170mg

Iron: 3mg

THAI STYLE FISH WITH FRESH HERBS

Serves 4, Time = 25 minutes

Ingredients:

• 4 x 150g (600g total) white fish fillets
• 1 teaspoon sesame oil
• 200g dried rice noodles
• 3 teaspoons fish sauce
• 1 teaspoon grated fresh ginger
• 2 tablespoons chopped fresh coriander
• 2 tablespoons chopped fresh mint 

Method:

Step 1 Preheat grill to high. Place fish on a foil-lined baking tray and brush with sesame oil.

Step 2 Grill for 10-12 minutes or until cooked. (Cooking time depends on fish thickness.)

Step 3 Meanwhile, prepare noodles following packet directions and keep warm.

Step 4 In a small bowl combine the fish sauce and ginger. Serve grilled fish over noodles then drizzle with sauce and scatter over coriander and mint. Serve with steamed vegetables. 

Nutritional Info:

Energy: 1920kJ

Calories: 459cal

Protein: 16g

Fat: 6g

– saturated: 1g

Carbohydrates: 85g

– sugars: 9g

Dietary Fibre: 8g

Sodium: 130mg

Calcium: 70mg

Iron: 2.5mg

LEMON PRAWNS WITH SPINACH RICE

Serves 4, Time = 20 minutes

Ingredients:

• 600g prawns, peeled
• 1/2 tablespoon olive oil
• 1 teaspoon grated lemon zest
• 3 cloves garlic, crushed
• 250g packet frozen chopped spinach, defrosted, drained
• 2 x 250g packets 90-second brown rice
• 2 teaspoons ground cumin
• 1/3 cup lemon juice

Method:

Step 1 Pat prawns dry and place in a medium-sized bowl. Gently toss with oil, zest and garlic.

Step 2 Cook spinach following packet directions. Cook rice in microwave following packet directions. Fold cumin and spinach through rice.

Step 3 Meanwhile, place a large frying pan over a medium-high heat. Cook prawn mixture in two batches for 2-3 minutes, turning occasionally, until cooked. Return all prawns to pan. Add lemon juice and heat for 1 minute while stirring to reduce slightly.

Step 4 Serve prawns with juice, rice and steamed green vegetables. Garnish with extra lemon zest, if preferred.

Nutritional Info:

Energy: 1520kJ

Calories: 363cal

Protein: 28g

Fat: 6g

– saturated: 1g

Carbohydrates: 45g

– sugars: 2g

Dietary Fibre: 5g

Sodium: 670mg

Calcium: 130mg

Iron: 5.5mg