Quick and Easy One Pan Recipes

Diet | Recipes

Posted on March 12, 2014 by Jenny Cromack

If you’re anything like me, then you’ll hate washing up! And after a long day at work the last thing you want to do is slave for hours on end in the kitchen. No worries folks…..check out these quick and easy one pan recipes! These are healthy so no excuses when you can’t be bother to cook….they’ll be done in a flash!

The One Pan Eggs is great for breakfast or a post workout snack/meal. The One Pan Baked Chicken is one of my favourite recipes for evening meal but also makes a nice lunch. The salmon dish is also amazing for evening meals. Enjoy!

One Pan Eggs

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

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

 
  1. Heat the oil in a non-stick frying pan, then add the courgettes and cook for 5 mins, stirring every so often until they start to soften.
  2. Add the garlic and  tomatoes and cook for a few minutes more.
  3. Stir in a little seasoning, then make three 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. Sprinkle over a few basil leaves and serve. Mmmmm.

 

One-Pan Baked Chicken with Squash, Sage & Walnuts

Kcal 370, Protein 27g, Carbs 15g, fat  30g, Sat 3g

Serves 4
Ingredients Process
  • 1kg mixed chicken thigh pieces
  • 3 tbsp olive oil
  • 3 red onions, peeled, cut into large wedges
  • 1 butternut squash, peeled, deseeded and cut into wedges
  • bunch sage, leaves picked
  • 100g walnuts halves, very roughly chopped

 
  1. 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 and season lightly
  2. Arrange chicken so it’s all skin-side up and roast in oven for about 25 mins.
  3. Remove and toss through the sage and walnuts. Using tongs, turn the chicken and roast for another 25-30 mins until chicken is golden brown and the veg soft. Serve straight green vegetables.

 

One Pan Salmon with Roast Asparagus

Kcal 483, Protein 33g, Carbs 21g, fat  25g, Sat 4g

Serves 2
Ingredients Process
  • 2 tbsp olive oil
  • 8 asparagus spears, trimmed and halved
  • 2 handfuls cherry tomatoes
  • 1 tbsp balsamic vinegar
  • 2 salmon fillets, about 140g/5oz each
  • handful basil leaves

 
  1. Heat oven to 220C/fan 200C/gas 7. oil into an ovenproof dish add the asparagus, then put in to the oven for 15 mins.
  2. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked. Scatter over the basil leaves from the dish.