When it comes to cooking in general, let alone during our current pandemic, the biggest deterrents are often the clean-up and the volume of steps and ingredients that can be involved. These are massive red flags for busy people, parents and families, those on a budget, or simply when, as we’ve been experiencing recently, the shelves aren’t always stocked up. So, we’ve compiled together these one-dish wonders in the hopes they’ll become your go-to for fast, filling and fuss-free favourites. And we promise they’ll never EVER skip on the flavour. Enjoy!
Reviewed By: Lisa Donaldson, APD, M.Nutr&Diet, B.Edu
2 Serves | 5 min prep time | 20 min cooking | 329 Cal / serve
1 Cup Dried Red Lentils (190g)
1 Tomato (167g), roughly chopped
2 Cloves Garlic (6g), roughly chopped
1/2 Teaspoon Ground Cumin (1g)
1 Teaspoon Garam Masala (2g)
1/2 Teaspoon Ground Turmeric (1g)
3 Cups Salt Reduced Vegetable Stock Liquid (750g)
5g Fresh Coriander
Combine lentils, tomato, garlic, cumin, garam masala, turmeric and stock in a medium saucepan. Cover and bring to the boil over high heat.
Reduce heat to medium-low and cook uncovered, stirring occasionally, for 20 minutes or until lentils soften and mixture starts to thicken.
Transfer dhal to a bowl and garnish with chopped coriander.
Feel free to add some chilli if you like your dhal spicy!
Chickpea and Cauliflower Curry
2 serves | 10 min prep time | 15 min cooking | 267 cal/serve
1g Olive Oil Spray
1/2 Onion (73g), thinly sliced
2 Cloves Garlic (6g), crushed
1 Teaspoon Ground Cumin (2g)
1 Teaspoon Curry Powder (2g)
1 Pinch Ground Coriander (1g)
1 Pinch Ground Allspice (1g)
1 Pinch Ground Turmeric (1g)
1 Tablespoon Tomato Paste (20g)
300g Cauliflower, cut into small florets
1 X 400g cans Diced Tomato (400g)
1 X 400g cans Canned Chickpeas (225g), rinsed & drained
150g Green Beans, trimmed & halved
1 Tablespoon Fresh Coriander (3g)
1/4 Cups Low Fat Natural Yoghurt (60g)
Spray a large saucepan with oil and heat over medium heat.
Add onion and garlic and cook, stirring occasionally, for 3-4 minutes or until soft. Add spices and cook, stirring, for 30 seconds. Add tomato paste and cauliflower and cook, stirring, for a further 30 seconds.
Stir in tomatoes and 1 cup (250ml) water. Bring to a simmer, and cook for 4 minutes.
Add chickpeas and simmer for 6 minutes or until sauce thickens and cauliflower is almost tender. Add beans and simmer for 2 minutes. Season with freshly ground black pepper.
Divide between bowls. Top with fresh coriander and serve with yoghurt.
Turkey and Mushroom Pizza
2 Serves | 10 min prep time | 3 min cooking | 271 Cal / serve
2 Wholegrain Tortillas (80g)
2 Tablespoons Passata (40g)
1 Clove Garlic (3g), crushed
100g Mushrooms, sliced
75g Cherry Tomatoes, quartered
1/2 Cup Canned Red Kidney Beans, Drained (90g), rinsed & drained
100g Shaved, Lean Turkey Breast
30g Reduced Fat Tasty, grated
Preheat grill and place tortillas on a large baking tray. Toast each side for 30 seconds or until crisp and lightly golden.
Combine passata sauce and garlic. Spread over each tortilla. Top with mushrooms, tomato, kidney beans and turkey. Sprinkle cheese over. Grill for 2 minutes or until cheese is melted. Serve cut into wedges.
For more free and tasty 12WBT recipes, check out our Nutrition home page here!