Posted on June 05, 2014 by Jenny Cromack

One Pan Recipes

Here are some healthy one pan recipes that are healthy and also save on the washing up! The one pan Egg dish is a great post workout meal, and an easy way to get some good protein if you are short on time. The one pot beef with broccoli is one of our favourites!

One Pan Egg Dish

Nutrition Per Serving

Kcal 196, Protein 12g, Carbs 7g, Fats 13g, Sat 3g

Serves 2

Ingredients

• 1 tbsp olive oil
• 1 garlic clove, crushed
• 2 eggs
• 400g courgettes (about 2 large ones), chopped into small chunks
• 200g/7oz pack cherry tomatoes, halved
• few basil leaves, to serve

Method

Heat the oil in a frying pan, add the courgettes and for 5 mins, stirring every so often until they start to soften, add the tomatoes and garlic, then cook for a few mins more. Make two gaps in the mix and crack in the eggs. Cover the pan with a lid or a sheet of foil, then cook for 2-3 mins until the eggs are done to your liking. Scatter over a few basil leaves.

One Pan Baked Chicken with Squash, Walnuts and Sage 

Nutrition per Serving

Kcal 573, Protein 27g, Carbs 20g, Fats 42g, Sat 6g

Ingredients 

• 1kg mixed chicken thigh and drumstick piece
• 1 butternut squash, peeled, deseeded and cut into wedges
• bunch sage, leaves picked
• 3 tbsp olive oil
• 3 red onions, peeled, cut into large wedges
• 100g walnuts halves, very roughly chopped

Method 

Heat oven to 220C/200C fan/gas 7. Tip the chicken pieces into a largish roasting tin and toss with the oil, onions and squash.  Arrange the chicken so it’s all skin-side up.

Roast in oven for about 25 mins, remove, toss through sage, walnuts, then drizzle over vinegar. Using tongs, again arrange chicken so it’s all skin-side up. Roast for another 25-30 mins until chicken is golden brown and the veg soft and sticky. Serve straight from the tin with green vegetables.

One Pot Beef with Broccoli 

Nutrition per Serving

Kcal 269, Protein 29g, Carbs 6g, Fats 14g, Sat 3g

Ingredients

• 1 tbsp olive oil
• 50g unsalted cashews nuts
• 400g frying beef steak, cut into strips
• 1 large head broccoli, broken into florets
• 4 sticks celery, sliced
• 150ml beef stock

Method 

Heat the oil in a frying pan, add the nuts and toss for a few secs until lightly toasted. Set aside.

Season the steak strips with plenty of pepper and stir-fry over a high heat for 1-2 mins to brown. Set aside with the nuts. Tip the broccoli and celery into the pan and stir-fry for 2 mins. Pour the stock over, cover and simmer for 2 mins.

Return the steak to the pan and toss with the veg, then sprinkle over the nuts