10 Healthy Dinner Recipes
1. Lemon Herb Baked Salmon with Asparagus
A simple yet elegant dish, rich in Omega-3 fatty acids and lean protein.
Ingredients:
- 2 salmon fillets (about 150g each)
- 1 bunch asparagus, trimmed
- 1 lemon, sliced
- 2 tbsp olive oil
- 1 tsp dried dill (or fresh, chopped)
- 1/2 tsp garlic powder
- Salt and black pepper to taste
Instructions:
- Preheat oven to 200°C (400°F).
- Line a baking sheet with parchment paper. Place salmon fillets and asparagus on the sheet.
- Drizzle olive oil over the salmon and asparagus. Sprinkle with dill, garlic powder, salt, and pepper.
- Place lemon slices over the salmon.
- Bake for 12-15 minutes, or until salmon is cooked through and flakes easily.
- Serve immediately.
2. Chickpea and Spinach Curry
A hearty and flavourful vegetarian curry, perfect for a warming and nutritious meal.
Ingredients:
- 1 tbsp coconut oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp turmeric powder
- 1/4 tsp chili powder (optional)
- 1 (400g) can chopped tomatoes
- 1 (400g) can chickpeas, drained and rinsed
- 200ml vegetable broth
- 200g fresh spinach
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat coconut oil in a large pan over medium heat. Add onion and cook until softened, about 5 minutes.
- Add garlic and ginger, cook for 1 minute until fragrant.
- Stir in cumin, coriander, turmeric, and chili powder. Cook for another minute, stirring constantly.
- Add chopped tomatoes, chickpeas, and vegetable broth. Bring to a simmer and cook for 10-15 minutes, allowing flavours to meld.
- Stir in fresh spinach and cook until wilted, about 2-3 minutes.
- Season with salt to taste.
- Serve hot, garnished with fresh coriander.
3. Chicken and Veggie Stir-fry
A quick, customizable, and colourful stir-fry packed with lean protein and various vegetables.
Ingredients:
- 300g boneless, skinless chicken breast, cut into strips
- 1 tbsp soy sauce (low sodium)
- 1 tbsp sesame oil
- 1 tbsp grated ginger
- 2 cloves garlic, minced
- 1 head broccoli, cut into florets
- 1 red bell pepper, sliced
- 1 carrot, julienned
- Handful of mangetout or sugar snap peas
- Cooked brown rice for serving
Instructions:
- In a bowl, toss chicken strips with 1/2 tbsp soy sauce.
- Heat sesame oil in a large wok or frying pan over high heat. Add chicken and stir-fry until cooked through, about 5-7 minutes. Remove chicken and set aside.
- Add ginger and garlic to the wok and stir-fry for 30 seconds until fragrant.
- Add broccoli, red bell pepper, and carrot. Stir-fry for 3-5 minutes until vegetables are crisp-tender.
- Add mangetout and cooked chicken back to the wok. Drizzle with remaining 1/2 tbsp soy sauce and stir well.
- Serve immediately with brown rice.
4. Hearty Lentil Soup
A comforting and nutritious soup, high in fiber and plant-based protein.
Ingredients:
- 1 tbsp olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth
- 1 (400g) can chopped tomatoes
- 1 bay leaf
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
- Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery. Sauté for 8-10 minutes until softened.
- Add garlic and cook for 1 minute until fragrant.
- Stir in rinsed lentils, vegetable broth, chopped tomatoes, bay leaf, and thyme. Bring to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until lentils are tender.
- Remove bay leaf. Season with salt and pepper to taste.
- Serve hot, garnished with fresh parsley.
5. Quinoa Salad with Roasted Vegetables
A vibrant, gluten-free, and protein-rich salad perfect for a light yet satisfying dinner.
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 zucchini, chopped
- 1 red bell pepper, chopped
- 1/2 red onion, roughly chopped
- 1 cup cherry tomatoes, halved
- 2 tbsp olive oil
- Salt and pepper to taste
- For the dressing: 2 tbsp lemon juice, 1 tbsp olive oil, 1 tsp dried oregano
- Fresh parsley or mint for garnish
Instructions:
- Preheat oven to 200°C (400°F).
- Combine quinoa and broth/water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes, or until liquid is absorbed. Fluff with a fork.
- On a baking sheet, toss zucchini, bell pepper, red onion, and cherry tomatoes with 2 tbsp olive oil, salt, and pepper. Roast for 20-25 minutes, or until vegetables are tender and slightly caramelized.
- In a small bowl, whisk together lemon juice, 1 tbsp olive oil, and oregano for the dressing.
- In a large bowl, combine cooked quinoa and roasted vegetables. Pour dressing over the salad and toss gently.
- Garnish with fresh parsley or mint before serving.
6. Turkey Mince Lettuce Wraps
A light, low-carb, and flavourful meal, perfect for a healthy and interactive dinner.
Ingredients:
- 500g turkey mince
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 red bell pepper, finely diced
- 2 tbsp soy sauce (low sodium)
- 1 tbsp rice vinegar
- 1 tsp honey or maple syrup
- Large lettuce leaves (e.g., butter or cos/romaine) for serving
- Spring onions and chopped peanuts for garnish (optional)
Instructions:
- Heat olive oil in a large frying pan or wok over medium-high heat. Add turkey mince and cook, breaking it up with a spoon, until browned. Drain any excess fat.
- Add onion, garlic, ginger, and red bell pepper to the pan. Cook for 5-7 minutes until vegetables are softened.
- In a small bowl, whisk together soy sauce, rice vinegar, and honey/maple syrup.
- Pour the sauce over the turkey mixture and stir well to coat. Cook for another 2-3 minutes until the sauce has slightly thickened.
- Serve the turkey mixture in large lettuce leaves. Garnish with spring onions and chopped peanuts if desired.
7. Sweet Potato and Black Bean Burrito Bowls
A satisfying and colourful vegetarian bowl, packed with fibre and nutrients.
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 tbsp olive oil
- 1 tsp cumin powder
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- 1 (400g) can black beans, drained and rinsed
- 1 cup cooked brown rice or quinoa
- 1 avocado, sliced
- 1/2 cup corn (canned or frozen, thawed)
- Salsa for serving
- Fresh coriander for garnish
Instructions:
- Preheat oven to 200°C (400°F).
- On a baking sheet, toss diced sweet potatoes with olive oil, cumin, smoked paprika, salt, and pepper. Roast for 20-25 minutes, or until tender and slightly caramelized.
- In four serving bowls, divide the cooked brown rice/quinoa.
- Top each bowl with roasted sweet potatoes, black beans, avocado slices, and corn.
- Spoon salsa over the bowls and garnish with fresh coriander.
8. Pesto Chicken with Cherry Tomatoes
A flavourful and easy weeknight dinner, combining lean protein with vibrant Mediterranean flavours.
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 tbsp green pesto
- 1 pint cherry tomatoes, halved
- 1 tbsp olive oil
- Salt and pepper to taste
- Fresh basil for garnish (optional)
- Serve with wholewheat pasta or a side salad
Instructions:
- Preheat oven to 200°C (400°F).
- Place chicken breasts in a baking dish. Spread 1 tbsp pesto evenly over each chicken breast.
- Scatter halved cherry tomatoes around the chicken. Drizzle with olive oil and season with salt and pepper.
- Bake for 20-25 minutes, or until chicken is cooked through (internal temperature reaches 74°C/165°F).
- Garnish with fresh basil if desired. Serve with wholewheat pasta or a side salad.
9. Tofu and Vegetable Skewers
A colourful and versatile plant-based option, great for grilling or baking.
Ingredients:
- 1 block (350g) firm tofu, pressed and cut into 1-inch cubes
- 1 red onion, cut into chunks
- 1 courgette (zucchini), cut into thick half-moons
- 1 red bell pepper, cut into chunks
- 2 tbsp soy sauce (low sodium)
- 1 tbsp olive oil
- 1 tsp maple syrup or honey
- 1/2 tsp garlic powder
- Wooden or metal skewers
Instructions:
- If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
- In a bowl, whisk together soy sauce, olive oil, maple syrup/honey, and garlic powder. Add tofu cubes and vegetables, toss to coat. Let marinate for at least 15 minutes.
- Preheat grill to medium heat, or oven to 200°C (400°F).
- Thread tofu and vegetables alternately onto the skewers.
- Grill for 10-15 minutes, turning occasionally, until vegetables are tender-crisp and tofu is lightly browned. If baking, place skewers on a baking sheet and bake for 20-25 minutes, flipping halfway.
- Serve hot.
10. Mushroom and Spinach Omelette
A quick, protein-packed, and low-carb option that works well for a light dinner.
Ingredients:
- 2 large eggs
- 1 tbsp milk (optional)
- 1 tsp olive oil or butter
- 1/2 cup sliced mushrooms
- 1 cup fresh spinach
- Salt and pepper to taste
- Grated cheese (optional)
Instructions:
- In a bowl, whisk eggs with milk (if using), salt, and pepper.
- Heat olive oil or butter in a non-stick frying pan over medium heat. Add mushrooms and cook for 3-5 minutes until softened.
- Add spinach and cook until wilted, about 1-2 minutes.
- Pour whisked eggs over the vegetables in the pan. Let cook undisturbed for 2-3 minutes until the edges begin to set.
- If desired, sprinkle with grated cheese.
- Gently fold one half of the omelette over the other. Cook for another minute, then slide onto a plate.
- Serve immediately.