After a long day of work, running errands or looking after the kids, sometimes the last thing you feel like doing is preparing a meal. If you’re a bit uninspired in the kitchen and are looking for something quick and easy, we’ve got you covered. Here are three delicious and nutritious midweek recipes that are super easy to prep.
Sweet Potato & Tuna Poke Bowl
280g Sweet Potato, cut into 2cm pieces
100g Cherry Tomatoes, quartered
75g Avocado, diced
60g Baby Spinach
1 X 400g cans Four Bean Mix (245g), rinsed & drained
1 X 185g cans Tuna In Springwater, Drained (130g), flaked
1/4 Cups Fresh Coriander (10g), chopped
2 Teaspoons Balsamic Vinegar (10g)
Place sweet potato in a microwave safe bowl with 1/4 cup (60 ml) water. Cover with two layers of plastic wrap. Microwave on high for 3 minutes or until tender. Drain and cool.
Arrange sweet potato, tomatoes, avocado, spinach, beans and tuna in two serving bowls. Scatter over coriander and drizzle with balsamic vinegar. Season with freshly cracked black pepper and serve.
/ 2 serves at 392 calories each
Also read: Supermarket Snacks: Here’s What Our Dietitians Recommend
Baked Feta Pasta
200g Low Fat Feta
2 Punnets Cherry Tomatoes (500g)
2 Zucchini (202g), chopped into half moons
6 Cloves Garlic (18g), peeled
1 Teaspoons Dried Oregano (3g)
1 1/2 Tablespoons Olive Oil (30g)
250g Pasta, Dry
60g Baby Spinach
Preheat the oven to 180C.
Place a block of feta in the middle of a baking dish. Add tomatoes and garlic around the feta, and the zucchini to one end of the tray.
Sprinkle with oregano and drizzle over olive oil. Place in the oven for 30 minutes.
Meanwhile, cook pasta in a large saucepan of boiling water according to packet directions or until al dente.
Drain pasta, keeping 1/4-1/3 cup of the pasta water.
Remove the tray from the oven. Use a fork to squash feta, garlic and tomatoes.
Add pasta and pasta water, stirring well to combine. Serve with baby spinach and cracked pepper.
/ 4 serves at 404 calories
Also read: Top Nutrition Tips From Our Dietitian Lisa
Chicken, Pumpkin & Chickpeas
1 Teaspoons Olive Oil (5g)
600g Lean Chicken Thigh Fillets, chopped
1 Red Onion (145g), sliced
500g Pumpkin, diced
2 Cloves Garlic (6g), crushed
1/4 Teaspoons Ground Cinnamon (1g)
1/2 Cups Salt Reduced Chicken Stock Liquid (125g)
1 X400g cans Canned Chickpeas (225g), rinsed & drained
150g Baby Spinach
2g Shallot, finely chopped
2 Pieces Wholemeal Pita Bread (80g), torn
Heat oil in a large non-stick frying pan over medium-high heat. Cook chicken in 2 batches for about 5 minutes each, turning occasionally until golden. Transfer to a plate and set aside.
Reheat the pan. Add onion and cook, stirring, for 3 minutes or until just softened. Add pumpkin and cook for about 7 minutes, turning occasionally until the edges are beginning to caramelize. Add garlic and cinnamon, and stir to combine.
Add stock, chickpeas and chicken. Cover and simmer for 3 minutes, then uncover and simmer a further 5-10 minutes until the liquid has reduced and the pumpkin is tender.
Stir through spinach and shallots to wilt. Season with freshly ground black pepper. Serve with pita bread.
/ 4 serves at 380 calories each
Also read: 3 Smoothie Bowl Recipes Perfect For The Summer
Next time you’re feeling tired or time poor, try whipping up one of these easy midweek recipes! They’ll save you the hassle in the kitchen after a long day, as well as filling some hungry bellies!
