3 Speedy weekday meals
Finding quick ways to eat nutrient dense meals is something that is essential in keeping your nutrition on point long term. Using packets of mixed lentils/pulses/rice/grains with added extras can really bulk out a meal. Providing extra protein, fibre and good carbohydrates they are so useful as they can be heated up in 5 minutes!
Try these 3 meals - and tag me in an pictures with improvements!!
Cajun Salmon with roasted veg lentils and broccoli
- 1 large salmon fillet
- 1 teaspoon cajun spice mix
- 1 packet Jamie Oliver lovely lentils
- 50g broccoli
- Optional extra green veg (asparagus, spinach, kale)
- Pre heat oven to 190 degrees C.
- Rub salmon with Cajun rub and place on non stick baking tray
- Pop in the oven for 8-10 minutes
- Steam the broccoli for 4 minutes
- Heat lentils over gentle heat on the hob
- Serve once the salmon is cooked to your liking!
Curried chicken with black dhal and spinach
- 1 chicken breast
- 1 teaspoon curry powder
- 1 teaspoon coconut oil
- 1 packet Jamie Olivers ultimate black dhal
- 2 cubes frozen spinach
- Pre heat grill to 210 degrees C.
- Melt coconut oil and mix in curry paste
- Butterly the chicken by slicing donw the middle of the fillet
- Rub with the curry paste mixture
- Place under the grill for 6 minutes each side (or untill cooked through - depending on the size of the fillet)
- Add the dhal and spinach to a non stick pan and cook over a gentle heat on the hob
- The spinach will wilt. Mix well to ensure it is heated through
- Serve it all up with a dollop of Skyr yoghurt
Spicy Mexican beef and rice
- 150g lean steak cut into slices (or pre bought strips)
- Half a pouch of Merchant Gourmet Ready to Eat Mexican Flavoured Grains (125g)
- 1/2 avocado
- 5 diced cherry tomatoes
- 1/2 sliced red and yellow pepper
- Salad leaves
- 1 teaspoon chipotle paste
- 1/2 red onion finely chopped or sliced
- 2 limes - squeezed
- Fresh coriander
- Optional extra - corn on the cob or sweetcorn
- In a frying pan, heat the coconut oil and fry the onions and red peppers for a few minutes. Add the steak and the paste lower the heat. Season with salt and pepper. Keep stirring until the steak is browned and cooked to your liking.
- Squeeze half the packet of the grains out into a container to be used tomorrow. Heat the Mexican grains as per packet’s instructions.
- Spread it out so that it covers the bottom of a bowl with the salad leaves. Add the steak, peppers and onions.
- Smash the avocado with a fork, then season it with salt and pepper. Serve with lime wedges and garnish with coriander.