Most people are more familiar with various chicken traybake recipes than with fish. However, fish is just as healthy and contains specific vitamins, including omega-3. It’s also quickly cooked and is tasty when you season it right.
Number of Servings: 6
Time: 30-45 minutes
Ingredients:
– Fish fillets (about six pieces)
– Olive oil
– Tomato sauce
– Soy or oyster sauce
– 2 garlic cloves
– 3 bell peppers (one each of red, yellow, and green)
– 4 carrots
– ½ cup of peas
– 1 chili pepper
– One medium white onions
– Salt
– Curry
– Basil leaves
Procedure: Firstly, julienne the carrots, onion, and bell peppers and set them on the baking tray. Chop up the chili pepper and garlic cloves and add them in with enough salt to season them. Drizzle some olive oil lightly on them and add the soy or oyster sauce. Mix it and bake for about 10 minutes to bring out the flavors. After that, pour in enough tomato sauce to cover the pan, add the curry, salt to taste, the peas and fish fillets, and the basil leaves. Bake for about 15 minutes, till the fish cooks through, and serve.
This classic Italian meal is ideal for a quick dinner that everyone will love, except they’re vegetarians. Chicken is both nutritious and delicious and easy to make.
Number of Servings: 4
Time: 50-60 minutes
Ingredients:
– 4 chicken thighs
– 1 can of crushed tomatoes
– 1 chopped red onion
– 2 crushed garlic cloves
– 2 tablespoons of olive oil
– A few parsley leaves
– ½ cup of pitted black olives
– 2 diced bell peppers (yellow and red)
– 1 large carrot- sliced
– Chili powder
– Salt and pepper
– Oregano
– Thyme
– Parsley
– Basil
– Red wine (about ¾ cup)
Procedure: Rub the chicken with salt and pepper and let it sit for a few minutes. In a pan or skillet, warm the olive oil and sear the chicken for about 4 minutes. In that oil, sauté the onions and garlic till the flavors pop, and add the bell peppers, herbs, and carrots. Stir-fry till the vegetables are soft, then pour in the wine.
Let it cook for about 2 minutes, and add the crushed tomatoes and enough chili powder and salt to your taste. Cover and leave to boil for a few minutes before adding the chicken pieces and olives. Transfer your skillet to a 375°F preheated oven until the chicken is cooked. You can serve this with pasta or any side of your choice.
Sweet potatoes make an excellent traditional dinner meal. Besides their naturally sweet taste, they’re nutritious and healthy for people on low-sugar diets like people with diabetes. This type of potato can be used for various recipes, including delicious pies. You can experiment with different fillings based on your preferences.
Number of Servings: 4
Time: 30-40 minutes
Ingredients:
– 4 large sweet potatoes (unpeeled)
– 1 can of peas
– Feta cheese
– 2 chopped tomatoes
– Ground black pepper
– Chopped coriander leaves
– 2 tablespoons of plain yogurt
Procedure: Prick the sweet potatoes on the four sides with a fork. Microwave it for about 8 minutes or until soft. Then heat the peas and mash. Mix it with the cheese, yogurt, and add black pepper to taste. Slice through the potatoes from top to bottom, forming a pocket. Put in the filling and top with some chopped tomatoes and coriander. Grill on a baking tray for about 4 minutes or until golden before you can serve.
This recipe is vegan friendly as it uses smoked tofu instead of meat. It’s colorful and delicious and takes little time to cook.
Number of Servings: 4
Time: 30 minutes
Ingredients:
– 500g basmati rice
– 200g roughly chopped smoked tofu
– 3 medium carrots
– 3 green bell peppers (different colors)
– 1 can of peas
– 2 tablespoons of soy sauce
– 2 tablespoons of olive oil
– 1 tablespoon of ginger and garlic paste mix
– Chili powder
– Salt to taste
Procedure: Parboil the rice for about 7-8 minutes or until soft and drain. Heat the olive oil in a pan or wok and stir-fry the rice till it turns golden. Add the ginger and garlic paste mix and chili powder and cook for about 2 minutes. Meanwhile, chop the carrots and bell peppers and add them to the wok with the tofu and allow for 5 minutes. Then put the soy sauce and stir in the peas till they cook through. You can then serve.
Couscous is a wheat-based cereal that’s popular in the vegan community worldwide. It’s a good source of fiber and also helps lower cholesterol. Thus, it makes for a delicious, heart-healthy meal. It contains many ingredients to provide a burst of flavor. However, you can still work with the ones you have or prefer to use.
Number of Servings: 4
Time: 30 minutes
Ingredients:
– A packet of couscous
– 1 large red onion- sliced
– Chopped yellow and green bell peppers
– 2-3 tablespoons of olive oil
– 1 cup of vegan broth
– Chopped carrots
– Frozen peas
– Chickpeas
– 1 Chopped garlic
– Salt
– Black pepper
– Other spices
Procedure: Pour the olive oil into a pot and add the sliced onions once it’s hot. Stir fry for up to 2 minutes, then add the garlic. Pour in the bell peppers and carrots and continue the process. Add the black pepper and salt to taste with any other spices of your choice like cumin, turmeric, coriander, and paprika for that spicy flavor.
Mix in the frozen peas and chickpea and stir for about 2 minutes before adding the broth. Then put the couscous and allow to cook for 4-5 minutes. Watch so that it doesn’t become soggy because it cooks fast. You may add the broth in bits to ensure that.
