Healthy recipes in under 20 minutes

By October 19, 2020Recipes

Try these easy-to-prepare meals when time is short your birth certificate.

Chickpea curry

Conveniently made with canned beans.  Add vegetables like cauliflower florets and enjoy with brown basmati rice or warm naan.

You will need:

1 medium chilli pepper, cut into thirds
4 large cloves garlic
2½ cm piece fresh ginger, peeled and coarsely chopped
1 medium onion, chopped
6 tablespoons olive oil
2 teaspoons ground coriander
2 teaspoons ground cumin
½ teaspoon ground turmeric
2 ¼ cup canned diced tomatoes with their juice
¾ cup salt
2 cans chickpeas, rinsed
2 teaspoons garam masala
Fresh coriander for garnish

Instructions

  1. Pulse chilli pepper, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion; pulse until finely chopped, but not watery.
  2. Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, 3 to 5 minutes. Add coriander, cumin and turmeric and cook, stirring, for 2 minutes.
  3. Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for 4 minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 5 minutes more.

Serve topped with cilantro, if desired.

Classic Sesame Noodles with Chicken

Tip: Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.
Servings: 4

You will need:

250g whole-wheat spaghetti
3 tablespoons toasted (dark) sesame oil
2 onions, chopped
1 tablespoon minced garlic
2 teaspoons minced fresh ginger
1teaspoon brown sugar
2 tablespoons soy sauce
2 tablespoons tomato sauce
250g cooked boneless, skinless chicken breast, shredded
1 cup julienned carrots
1 cup sliced snap peas
3 tablespoons toasted sesame seeds

Instructions

  1. Cook spaghetti in a pot of boiling water according to package directions. Drain, rinse until it’s cold, give it a good shake and transfer to a large bowl.
  2. Combine sesame oil, onions, garlic, ginger and brown sugar in a small saucepan. Heat over medium heat until starting to sizzle. Cook for 15 seconds. Remove from heat and stir in soy sauce and tomato sauce. Add to the noodles along with chicken, carrots, snap peas and sesame seeds; gently toss to combine.
Read  Potjiekos recipe with a healthy spin

Make Ahead Tip: Refrigerate sauce and noodle mixture separately for up to 1 day; toss together before serving.

Mozzarella, Basil & Zucchini Frittata

Great for breakfast, or serve for lunch or dinner with a tossed salad.

You will need:

2 tablespoons extra-virgin olive oil
1 ½ cups thinly sliced red onion
1 ½ cups chopped zucchini
7 large eggs, beaten
½ teaspoon salt
¼ teaspoon freshly ground pepper
⅔ cup baby (100g) fresh mozzarella balls
3 tablespoons chopped soft sun-dried tomatoes
¼ cup thinly sliced fresh basil

Method

  1. Position rack in upper third of oven. Preheat the broiler (the heating coils on the top part inside the oven).
  2. Heat oil in a large broiler-safe non-stick or cast-iron pan over medium-high heat. Add onion and zucchini and cook, stirring frequently, until soft, 3 to 5 minutes.
  3. Meanwhile, whisk eggs, salt and pepper in a bowl. Pour the eggs over the vegetables in the pan. Cook, lifting the edges to allow uncooked egg from the middle to flow underneath, until nearly set, about 2 minutes. Arrange mozzarella and sun-dried tomatoes on top and place the pan under the broiler until the eggs are slightly browned, 1 ½ to 2 minutes. Let stand for 3 minutes. Top with basil.
  4. To release the frittata from the pan, run a spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into 4 slices and serve.

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