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3 delicious quick-win healthy midweek food recipes

May 1, 2017

Fancy a quickie? Well, there’s nothing wrong with a little midweek inspiration is there.

We all generally love a hearty meal to finish a hectic day. But sometimes it can feel like there just aren’t enough hours in the day, right? Whether it’s due to picking up the kids, working late or getting stuck on the tube, most of us have little time to spare on a weekday evening, but don’t turn to takeaways and ready meals to save time…

Take a look at these delicious midweek dinners for two, ready in just 30 minutes or less, for those times when you need a rapid recipe to tantalise your taste buds.

Lemon & Chilli Chicken with Sweet Vegetable Mash

Love chicken but can’t get it quite right? Don’t give in to the temptation of a ‘cheeky Nando’s’ just yet, this easy-to-follow recipe gives you succulent chicken and an irresistible side that you’ll want again and again.

You’ll need:

  • 2x300g chicken breasts
  • 2 large sweet potatoes
  • 1 large carrot
  • Chilli powder
  • Lemon juice
  • Black pepper
  • Optional: ½ clove of garlic
What to do:
  • Pre-heat the oven to 200 degrees/180 degrees fan
  • Place a layer of cling film on a chopping board or other flat surface. Put the chicken breasts on top and cover with another layer of cling film. Use a meat hammer, rolling pin or even just your hands to flatten the meat to around 1cm thick.
  • Unwrap the chicken, place on a baking tray and cover in lemon juice
  • Sprinkle a generous amount of chilli powder and black pepper on both sides of the chicken breasts
  • Place in the middle of the oven. Cook for 13 minutes flip it over and cook for another 13 minutes
  • Now for the sweet vegetable mash, you can get this ready while the chicken is still cooking
  • Peel the potatoes and slice into 1-2cm wide chunks. Place in a saucepan and cover with water
  • Slice and dice the carrot
  • Bring to the boil for 15 minutes, adding in the carrot after 10 minutes
  • Drain the water
  • Mash until smooth and creamy

Tip: Add ½ a clove of garlic to the potatoes if you want a punchier taste

Oven-baked Cod with Crushed Spuds and Crisp ‘n’ Crunchy Veg

Cod isn’t just for those greasy Friday night takeaways from the local chippy. This healthy alternative is perfect for the calorie conscious foodie while still being a real tasty treat.

You’ll need:

  • 2 fresh skin-on cod fillets
  • 400g miniature new potatoes
  • Sliced green beans
  • Sugar snap peas
  • Black pepper, Salt
  • 1 tsp butter
What to do:
  • Preheat the oven to 200 degrees / 180 degrees fan
  • Line a baking tray with foil and place the fish fillets on top
  • Season the fish with sprinkle of pepper and salt. Rub 3 pinches of salt into the skin of the fish. Place in the centre of the oven
  • Slice the new potatoes into quarters and put in a saucepan. Cover with water and bring to the boil
  • The fish fillets and potatoes will both be ready after 15-17 minutes
  • Steam the veg for 4 minutes for guaranteed crunch
  • Place the potatoes in a circular shape, add butter and use a potato masher to crush them

Tip: Don’t flip the fillets over but move them on the baking tray every 5 minutes to ensure they don’t stick. Not sure if the potatoes are ready? Take one out and give it a gentle squeeze, if the skin easily comes away from the potato, they’re ready.

Chinese-style Chicken Stir Fry

This one’s super simple and packed full of flavour that you’ll love. Best of all, you can alter this to your taste – change up the veg or use different varieties of noodles and sauces to keep this feeling fresh. This one’s perfect for a quick ‘n’ easy midweek dish.

You’ll need:

  • 2 x 300g chicken breasts
  • 1 red pepper, 1 yellow pepper
  • Broccoli
  • ½ red onion
  • Shredded white cabbage
  • 500g fresh egg noodles
  • Chinese-style cooking sauce
What to do:
  • Chop your vegetables into bite size chunks.
  • Slice the chicken into 3cm wide strips.
  • Slice again horizontally into chunks.
  • Heat 2 tbsp. oil in a large saucepan or wok on medium-high heat. Place the chicken in the wok and leave for 2 minutes. Turn the chicken over and leave for a further 2 minutes.
  • Once the chicken has started to turn slightly golden, add in the veg.
  • Keep the heat high and keep stirring. Add in the noodles and sauce and stir for a further 3-4 minutes

Tip: Don’t drown it in sauce, as you’ll lose the fresh flavours. For extra tastiness, try seasoning your chicken with Chinese five spice and herb blend.

Jack O'RiordanView all posts

    Jack is the editor of The Leisure Lounge. Expert in the art of writing things and putting them online. Loves travelling, especially anywhere in southeast Asia. Hates mushrooms.