by Mandy Wilks

Created on: September 13, 2010

In today’s society more and more people are striving to cook and eat healthily. However time is often a problem with more and more women having other jobs outside the home. Even though ready-made meals available in most supermarkets have certainly improved and come a long way from the unhealthy examples such foods that we used to be offered, there is still no substitute for good home cooked food. This does not have to be a problem for a busy cook and making delicious meals doesn't have to mean hours of slaving over a hot stove to produce  tasty and nutritious meals for all the family.

It certainly seems to be a fact that one of the main reasons people  eat an unhealthy diet is that they think that they don't have the time or money to make something nutritious and reasonably low fat. What I would like to show that, with a little bit of inspiration and planning, it is possible and easy to make tasty, healthy food that doesn't break the bank or spoil your diet - every day of the week.

This first recipe is a real family pleaser and is really quick and easy – inexpensive too!

QUICK MEATBALL STROGANOFF
Serves 4

INGREDIENTS
500g lean minced beef
1 egg
40g porridge oats
1 small onion, grated
Salt & ground black pepper to taste
1 can Campbell’s Condensed mushroom soup
1 can water  
1 clove garlic, crushed
1 small onion, grated
100g sliced mushrooms
1 teaspoon Worcestershire sauce
 
METHOD
1.    Combine the beef, egg, onion, oats, salt and pepper.
2.    Form into balls about the size of golf balls.
3.    Brown on all sides in a frying pan.
4.    Drain the meatballs  of excess fat and push to one side of the pan.
5.    Fry the onions, garlic and mushrooms for1 minute, add soup, water and Worcestershire sauce.  
Serve over noodles or boiled rice.

This next recipe is a lovely fish meal that looks and tastes really special but is actually ready for the table in less than fifteen minutes.
 
GINGER & MUSTARD SALMON ON WILTED SPINACH
Serves 2

INGREDIENTS
2 teaspoons olive oil
1 tablespoon Dijon mustard
2 teaspoons grated fresh ginger
2x120g salmon fillets
100g leaf spinach

METHOD
1. Pre-heat oven to 350F/175C/Gas Mark 4.
2. In a small bowl, blend olive oil, Dijon mustard and ginger.
3. Brush salmon fillets evenly with the olive oil mixture.
4. Place in a baking dish. Bake 10 to 12 minutes in the preheated oven.
5. Heat a pan with a touch of olive oil, drop in the spinach and wilt down so it's still a little crisp.
6. Serve salmon on top of spinach, spoon over a little sauce.  
7. Serve with boiled new potatoes


This final recipe is a very quick and easy chicken dish that is conveniently made in one pan.

QUICK & EASY CHICKEN AND RICE
Serves 4

INGREDIENTS
4 skinned and boned chicken breasts
1 green pepper, sliced
2 sticks celery, sliced
1 onion, chopped
1 14 oz. can chopped tomatoes
2 teaspoon Cajun spices
200g long grain brown rice
2 teaspoons olive oil.

METHOD
1.    Heat oil in frying pan; coat chicken with Cajun spices.
2.     Fry the chicken for 15 minutes on low.
3.    Add all the remaining  ingredients, cover and simmer on low for 20 minutes.

I hope that with these three easy and fast recipes I have managed to convince you that it really is easy to make quick and easy healthy dishes.

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