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3 Simple & Healthy Dishes You Can Make At Home

3 Simple & Healthy Dishes You Can Make At Home

Contributed by: @DIYWITHJOY

Are you pledging to embrace the New Year with a healthier lifestyle? Here are 3 simple healthy recipes to get you started on your journey. By making healthy food swaps, incorporating vegetables and a good source of protein into your daily meals you will be well on your way to accomplishing your new year's resolution. Did I mention that all 3 recipes can be cooked at home for 30 minutes or less?

1. Mexican Lettuce Tacos

A wonderfully healthy, low carb alternative to traditional tacos, packed with plenty of flavour and topped with homemade salsa.

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Serving Size: 2 | Total Cooking Time: 15 minutes

Ingredients

  • 250g lean minced beef
  • bell green bell pepper or green chillies
  • 1/2 onion
  • romaine lettuce
  • handful of cheddar cheese
  • 1 tablespoon coconut oil 

Taco seasoning

  • 1 tablespoon chilli powder 
  • 1/2 tablespoon paprika 
  • 1 tablespoon tomato puree  
  • 1/4 teaspoon lime juice 
  • 1/4 teaspoon crushed red chilli flakes
  • ½ teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic and ginger paste
  • Salt and pepper, to taste

Homemade salsa

  • 200g ripened plum tomatoes, quartered
  • 1/2 red onion, finely chopped
  • 2 teaspoons fresh lime juice
  • 1/2 teaspoon red chilli flakes
  • handful of chopped fresh coriander

Method

  1. In a bowl, combine salsa ingredients, cover with cling film and set aside.
  2. Heat coconut oil in a large non-stick frying pan on medium heat and add onions, peppers, minced beef and taco seasoning.
  3. Cook minced beef until brown and cooked through, for 10 -15 minutes. Once cooked, remove pan from the heat.
  4. Serve in the lettuce leaves, topped with salsa and cheese of choice or sliced avocados.

Each serving provides 335 Calories, 32.8 g Protein, 8.7 g Carbs, 11.5 g Fat

2. Korean BBQ Chicken and Sweet Potato Stir Fry

Add your favourite vegetables and enjoy a delicious stir fry made with your very own homemade Korean BBQ sauce.

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Serving Size: 3 | Total Cooking Time: 30 minutes

Ingredients

  • 250g chicken breasts fillets, diced into small pieces
  • 1 medium sweet potato, chopped into small cubes
  • mixed bell peppers, sliced into thin strips
  • 1 medium carrot, grated
  • 80g mange tout
  • 4 spring onions, sliced
  • 1 tbsp coconut oil
  • 50g wholewheat noodles (optional)

Korean BBQ Marinade

  • 1 tablespoon honey
  • 1 tablespoon rice wine (mirin or white wine, optional)
  • 1/2 tablespoon dark soy sauce
  • 1/2 tablespoon light soy sauce
  • 1 tablespoon garlic and ginger paste
  • 1 tablespoon hot chilli sauce
  • salt and pepper, to taste
  • 1 teaspoon crushed red chilli flakes
  • 1 teaspoon sesame seeds

Method

  1. In a bowl, combine marinade ingredient and mix until the honey has dissolved and marinate chicken breasts for at least 30 minutes. 
  2. Heat coconut oil in a wok or large non-stick frying pan and cook chicken on medium to high heat for 15-20 minutes, turning occasionally. Once chicken is cooked, place on a plate and set aside.
  3. Parboil noodles, drain water and set aside. Microwave sweet potato cubes for 3-5 minutes, until tender. Add sweet potato and all vegetables to the wok and stir fry for 3 minutes.
  4. Add noodles, chicken, more light and dark soy sauce (if needed) and stir thoroughly.

 Serve with: egg noodles or rice. Alternatively, enjoy on its own.

Each serving provides 327 Calories, 24.6 g  Protein, 40.2 g Carbs, 6 g Fat

3.Pan-Fried Crushed Chilli Salmon and Asparagus  

A simple spicy salmon, nicely complemented with sautéed garlic asparagus.

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Serving Size: 1 | Total Cooking Time: 15 minutes

Ingredients

  • 1 Salmon fillet, prepped
  • 150g asparagus, with ends chopped off 
  • 1 tablespoon crushed red chilli flakes
  • 1/2 tablespoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon butter, melted
  • salt and pepper, to taste
  • Parsley and lemon, to garnish
  • coconut oil

Method

  1. In a small bowl, combine seasoning and marinade salmon. 
  2. On a non-stick frying pan, lightly heat coconut oil. Add asparagus, garlic, salt and pepper to taste. Cook for 10 minutes on medium heat, turning asparagus occasionally to ensure even cooking.
  3. While asparagus is cooking, add salmon skin down to the pan; cook salmon for about 3-4 minutes on each side or until cooked through. Remove from the pan and set aside.
  4. Squeeze a bit of lemon and garnish salmon with parsley.

Serve salmon with: Vegetable of choice and sweet potato mash.

Each serving provides 363 Calories, 25.4 g  Protein, 3 g Carbs, 31.9 g Fat

For more inspiration on healthy recipe ideas visit my blog; at diywithjoy.wordpress.com. Keep up to date with more food and nutrition information on instagram: Healthychoicesjoyce.

Twitter: DIYWITHJOY

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