7 healthy dinner ideas

A healthy diet is something lots of us are aiming for. So if you’re looking for nutritious but tasty dinner ideas for 2 people – whether it’s you and your partner, child, or flatmate – check out these creative recipes that are easy to prepare with ingredients you can find in most supermarkets.

Roasted salmon with green beans and tomatoes

This colorful meal takes just 20 minutes to make and is full of vitamins and nutrients, including healthy omega-3 fats from the salmon.

  • 3 garlic cloves
  • 200g green beans (trimmed)
  • 225g cherry tomatoes
  • 30g pitted kalamata olives
  • 1 tbsp olive oil
  • pepper
  • salt
  • 2 skinless salmon fillets
  • Greek yogurt (to serve)
  • Heat the oven to 220C.
  • On a baking sheet, toss the garlic, beans, tomatoes, olives, ½ tbsp oil, and pepper.
  • Roast in the oven until the vegetables begin to brown – 15 to 20 minutes.
  • Meanwhile, season the salmon with a pinch of salt and pepper and heat the remaining oil in a pan.
  • Fry the salmon until golden brown – about 4 to 5 minutes on each side.
  • Serve the salmon and vegetables with the yogurt on the side.

Super-fast prawn noodles

With our busy lives, it’s always good to have a quick and easy dinner recipe to hand. This tasty dish takes less than 15 minutes.

  • 500ml chicken stock
  • 1 tbsp oyster sauce
  • 1 tbsp hoisin sauce
  • ½ tbsp fish sauce
  • piece fresh root ginger, sliced into matchsticks
  • 150g peeled king prawns, cooked
  • 2 bok choi, cut into quarters
  • 1 sachet straight-to-wok noodles
  • 2 spring onions, finely sliced
  • In a large saucepan or wok, bring the stock to boil.
  • Stir in the sauces and ginger, and simmer.
  • Add the prawns and bok choi, then cook for 2 minutes until the cabbage is wilted.
  • Add the noodles and stir to separate.
  • Bring to a simmer and cook for 2 minutes.
  • Add the spring onions and serve.

Tomato basil baked fish

This baked fish dinner for 2 is simple and healthy, yet delicious.

  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 225g red snapper, cod, or haddock fillet
  • pinch dried basil
  • pinch salt
  • pinch pepper
  • 2 thinly sliced plum tomatoes
  • 2 tsp grated parmesan cheese
  • Combine the lemon juice and oil in a bowl.
  • Add the fish and coat them with the mixture.
  • Place in a baking dish and sprinkle with basil, salt, and pepper.
  • Arrange the tomatoes on top of the fish.
  • Sprinkle over the cheese.
  • Cover and bake at 200C for 10 to 12 minutes.

Quick vegetable pasta

This nutrient-packed meal for 2 is a great option for vegetarians (if you don’t use the parmesan), and it’s hearty and filling, too.

  • 150g wholewheat pasta
  • 2 tbsp extra virgin olive oil
  • 1 yellow pepper, cut into chunks
  • 1 courgette, cut into chunks
  • 200g cherry tomatoes
  • 2 spring onions, trimmed and sliced
  • pinch dried chili flakes
  • ½ small lemon, finely grated zest, and juice
  • 2 large handfuls of young spinach leaves
  • sea salt and ground pepper
  • grated parmesan (optional)
  • Bring water to boil in a saucepan, add pasta and cook for 10 to 12 minutes.
  • Meanwhile, heat 1 tbsp of the oil in a frying pan and add the pepper, courgette, and tomatoes. Fry for 5 minutes.
  • Add the remaining oil and the spring onion and cook for 5 minutes, stirring.
  • Add the chili flakes, lemon zest, and juice, then stir in a ladleful of the pasta cooking water. Season with salt and pepper.
  • Drain the pasta, then return to the saucepan and add the vegetable mix and spinach. Cook for a minute or so, until the spinach, has wilted
  • Divide between 2 bowls and top with the cheese, if using.

Chicken vegetable soup

This recipe for 2 is a colorful take on classic chicken soup – ideal for a cozy night in.

  • ½ liter chicken broth
  • 165g fresh or frozen corn
  • 1 small stick of celery, chopped
  • 1 small carrot, chopped
  • 1 small onion, chopped
  • 140g shredded cooked chicken
  • 120ml canned diced tomatoes
  • salt and pepper
  • Combine the first 5 ingredients in a large saucepan and bring to a boil.
  • Reduce the heat, cover, and simmer until the vegetables are tender – 25 to 30 minutes.
  • Stir in the chicken and tomatoes.
  • Season with salt and pepper and heat through.
  • Divide into 2 bowls and enjoy.

Easy grilled chicken tacos

This Mexican-inspired dish is easy to do and makes a healthy midweek treat for 2.

  • 1 tbsp vegetable oil
  • 1 tbsp fresh lime juice
  • 1 tbsp seasoning/spice of your choice
  • 2 skinless boneless chicken breasts
  • 1 can of black beans
  • 5 tbsp salsa
  • 2 tbsp chopped fresh coriander
  • 4 soft flour or corn tortillas
  • Mix the oil, lime juice, and seasoning in a sealable plastic bag.
  • Add the chicken, seal the bag, then shake until the chicken is coated.
  • Grill the chicken for 12 to 15 minutes, until cooked through.
  • In a saucepan, heat the beans, salsa, and coriander, stirring occasionally.
  • Cut the chicken into strips and divide it between the tortillas.
  • Top each tortilla with the bean mixture, then fold in half and serve.

Italian rice with chicken

This classic one-pan dish can be made in a flash, but it’s full of nutrients and flavor.

  • 2 tbsp olive oil
  • 2 skinless, boneless chicken breast fillets
  • 1 red onion, cut into 8 wedges
  • 2 orange peppers, sliced thickly
  • 1 garlic clove, crushed
  • 100g long-grain rice
  • 400g canned chopped tomatoes
  • 300ml chicken stock
  • 4 tbsp pesto
  • Heat the oven to 200C.
  • Heat the oil in a large, ovenproof pan, add the chicken and cook for 3 to 4 minutes until golden all over. Remove from the pan and set aside.
  • Add the onion and peppers and cook for 3 minutes.
  • Add the garlic, cook for 1 minute, then add the rice, tomatoes, stock, and chicken and bring to a boil.
  • Transfer to the oven and cook, uncovered, for 20 minutes.
  • Season and drizzle over the pesto then serve.

Author: Caroline Bodian

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