One of the reasons healthy food typically doesn’t taste as good as unhealthy food is because our brain tells us it might be poisonous. This is due to its ready availability in nature and sometimes bitter taste. Healthy eating doesn’t have to taste bland and be dissatisfying. There are many flavorsome, healthy dishes you may find taste even better than the unhealthy options.
Read on for the recipes of four nutritious and delicious healthy meals that aren’t boring and are super-easy to prepare.
- Healthy Chicken Breast Recipe
- Healthy Fish Recipe
- Healthy Beef Recipe
- Healthy Vegetarian Recipe
- Four Healthy Meals That Aren’t Boring
Healthy Chicken Breast Recipe
Boneless chicken breast is an excellent source of lean protein and is popular in the healthy eating world. It offers high protein, is sugar-free, and is low in sodium; when you eat enough, you can maintain muscle mass and a healthy metabolism. Chicken breast is versatile, relatively low-cost, and adds to a balanced, healthy diet.
Chicken Satay Salad
Chicken satay is a Southeast Asian dish of skewered and grilled seasoned meat from Indonesia. Try this easy, yummy, high-protein, no-fuss midweek meal.
- Prep Time: 15 mins
- Cook Time: 5-10 mins
- Serves 2
- 2 skinless chicken or turkey breast fillets
- 1/4 tablespoon ground cumin
- 1 tablespoon medium curry powder
- 1 tablespoon tamari
- 1 tablespoon clear honey
- 1 finely grated garlic clove
- 1 tablespoon sweet chili sauce
- 1 tablespoon crunchy peanut butter (if possible, use a sugar-free type)
- 1/4 cucumber, halved and sliced
- 1 tablespoon lime juice
- 2 romaine lettuce hearts cut into wedges
- One halved and thinly sliced shallot
- Seeds from half a pomegranate
- Some chopped coriander
Mix tamari, curry powder, garlic, cumin, and honey in a large bowl. Make four chicken fillets by horizontally slicing the chicken breast in half. Then add the chicken pieces to the flavoring and coat well. Let the chicken sit for a minimum of one hour or overnight to allow the flavors to penetrate.
To create your satay sauce, combine the peanut butter, lime juice, chili sauce, and one tablespoon water. To cook the chicken, coat a large, nonstick pan with some oil. Add the chicken, then cook on medium heat with the lid on for five to six minutes. Turn the chicken pieces over for the last minute until cooked. Then set the chicken aside to rest for a few minutes.
As your chicken rests, mix the cucumber, lettuce wedges, coriander, shallot, and pomegranate, then dish onto plates. Add a little satay sauce, slice the chicken, place it on the salad, and add more sauce as required.
Healthy Fish Recipe
Fish is one of the healthiest types of food, and can even be slightly healthier than chicken. It is filled with omega-3 fatty acids and vitamins like B2 (riboflavin) and D. It’s also rich in phosphorus and calcium, and is an excellent source of zinc, iron, iodine, potassium, and magnesium. The American Heart Association recommends eating fish at least twice a week.
Salmon and Shrimp Burgers With Spicy Mayo
The following healthy meal recipe is for mouth-watering salmon and shrimp burgers. They won’t only be irresistibly tasty and far from boring, with a slight kick, but you’ll be receiving a rich dose of omega-3. Consider creating these for your family and friends in only 25 minutes.
- Prep Time: 15 mins
- Cook Time: 10 mins
- Serves 4
- 4 skinless salmon fillets, cut into small pieces
- 1 zested and juiced lemon
- 6 ounces peeled and chopped raw shrimp
- 3 chopped scallions
- 1 small packet of coriander
- 4 tablespoons mayonnaise
- 2 shredded heads of romaine or butter lettuce
- 4 tablespoons chili sauce
- 1 tablespoon olive oil
- 1 cucumber, peeled into ribbons
- 4 toasted burger buns
In your food processor, quickly blitz half of the shrimp, half of the salmon, the lemon zest, scallions, and half of the coriander until a thick paste is formed. Remove the paste to a medium-sized bowl, mix in the remaining salmon and shrimp, and mold into four patties. Place them in the fridge for 10 minutes.
In a small bowl, mix the chili and mayonnaise. Add some lemon juice. Then mix in the cucumber and lettuce, and dress with leftover lemon juice. Add a tablespoon of olive oil.
Heat up the leftover oil in a good-sized frying pan. Fry the patties for three to four minutes on both sides or until you see a nice coating and the fish is cooked. Serve with a side salad or in the burger buns with a generous amount of spicy mayo.
Healthy Beef Recipe
Red meat is super nutritious and is an excellent source of iron, protein, zinc, vitamin B12, and many other vital nutrients.
Pot Roast With French Onion Gravy
The topside and silverside are the cheaper and leaner cuts of meat that are ideally suited for slow-cooking. Are you ready to try this yummy pot roast with stock, juices, and caramelized onions for a delicious sauce?
- Prep Time: 15 mins
- Cook Time: 2 hours and 15 mins
- Serves 4
- 2 tablespoons olive oil
- 7 ounces white wine
- 2 pounds silverside or topside lean beef
- 1 finely chopped celery stalk
- 20 ounces beef stock
- 8 young carrots
- 2 bay leaves
- Some thyme sprigs
- 1 tablespoon light brown or muscovado sugar
- 1 tablespoon butter
- 2 tablespoons plain flour
- Salt and pepper
Preheat your oven to 170 degrees Fahrenheit. Massage the meat with a tablespoon of oil, and salt and pepper. Heat a large, flameproof casserole dish and brown the meat for approximately 10 minutes. While your meat is taking color, add two tablespoons of oil to a frying pan to fry the celery and carrots until brown or for 10 minutes.
Place the beef on a plate, then splash some wine into the heated casserole to boil for two minutes. Add the stock and the meat. Add in the celery, carrots, and bay leaves. Cover and oven-cook for two hours. Consider turning the beef over halfway through cooking.
As your beef is cooking, finely slice the onions. Heat one tablespoon of oil in a pan, then mix the thyme, onions, and salt and pepper. Cover the pan to lightly cook the onions for 20 minutes until they have softened. Turn up the heat and remove the lid. Now add the butter and sugar, then let the onions caramelize to a dark, golden-brown color. Stir well. Remove and toss out the thyme sprigs.
The beef will be soft and easy to pull apart when ready. Remove it from the casserole dish and cut off the strings. Now reheat the onion pan, mix in the flour, and cook for approximately one minute. Whisk your floury onions into the beef juice in the casserole dish for a thick onion gravy. Taste it to make sure there’s sufficient salt and pepper and if not, add more to taste. Then add the beef and carrots to the casserole dish and serve.
Healthy Vegetarian Recipe
A diet high in vegetables and fruit can help maintain healthy blood pressure, among other benefits. A plant-based diet can also keep the risk of stroke and heart disease at bay, prevent some forms of cancer, and lower the risk of digestive and eye problems. It also positively affects blood sugar, which can curb your appetite. Furthermore, it’s good for the planet.
Spinach, Sweet Potato, and Lentil Dhal
Try this tasty and comforting one-pot dish suitable for vegans and vegetarians; it counts for three of your five-a-day servings of vegetables. It is rich in iron, low in calories and fat, and takes little time to prepare.
- Prep Time: 10 mins
- Cook Time: 35 mins
- Serves 4
- 1 finely chopped red onion
- 1 tablespoon sesame oil
- 1 thumb-sized piece of ginger, peeled and finely chopped
- 2 sweet potatoes, cubed
- 1 crushed garlic clove
- 1 ½ tablespoon ground cumin
- 1 ½ tablespoon ground turmeric
- 20 ounces vegetable stock
- 8 ounces red lentils
- 4 scallions, sliced diagonally for serving
- 1 3-ounce bag of spinach
- ½ small pack of Thai basil leaves, torn for serving
- Salt and pepper
Heat one tablespoon of sesame oil in a medium-sized pan with a tight-fitting lid.
Add the finely chopped red onion and cook on low heat for 10 minutes. Stir occasionally until softened.
Add the finely chopped ginger, crushed garlic, and finely chopped red chili and cook for approximately one minute. Next, add the ground turmeric and cumin and cook for another minute.
Increase the heat to medium, then add the sweet potatoes and stir everything well, ensuring that the potatoes are covered in the spice mixture.
Add the red lentils and vegetable stock. Salt and pepper to taste.
Once the liquid is brought to a boil, reduce the heat, then cover and cook for 20 minutes until the lentils are soft and the sweet potatoes are still holding their shape.
Taste and adjust the seasoning if required, then lightly stir in the spinach. When wilted, serve with the sliced scallions and torn basil leaves.
Four Healthy Meals That Aren’t Boring
And there you have it. Healthy meals don’t need to be tasteless and boring. There are so many mouth-watering recipes designed to satisfy your appetite and increase your nutritional intake. Try one today!
Read also: Best Meal Plan for Weight Loss