Two healthy quick and easy meals

Two healthy quick and easy meals

Roast Vegetable Tray Bake

After I return home from work and/or the gym, the last thing I want to do is stand in a hot kitchen all evening preparing dinner. This is why tray bakes are one of my favourite go-tos.

On a tray with olive oil add:

  • 2 red onions
  • 2 tomatoes
  • 2 sweet potatoes
  • 2 cloves of garlic
  • 1 tin of cannellini beans

Season with salt, pepper and chilli powder. At this point you could add curry powder, ground cumin, oregano…the list goes on. It completely depends on what kind of vibe you want. Roast for 30 minutes at 180 degrees.

Once the sweet potato is cooked through and crispy remove the dish from the oven. I like to mix mine through with capers, chopped basil and parsley to finish.

As well as being incredibly tasty it’s also very filling (thanks to the beans). Beans are a great way to bulk out a meal. The best, in my opinion, are cannellini and butter beans; they absorb a lot of liquid and they’re robust enough not to disintegrate as they cook. They’re also not very strong in flavour so they’re a good accompaniment in dishes such as these.

If you can’t be bothered to boil rice, pasta or quinoa, you could serve this on its own. I tend to have a dollop of cottage cheese with mine.

Tuna Steak with Soy Sauce Rice

Another one is tuna. Not tinned tuna– tuna steak. Cooked from fresh would be ideal but that’s not always practical for me. Frozen alternatives are a good option and are widely available in most supermarkets. Often you’ll find that you can get 2 bags of frozen fish for around a fiver so it’s good value for money. They don’t take too long in the oven either.

Place your tuna steak in some foil with a tsp of water. This will help steam the fish. Add olive oil and a slice of lemon. Seal the fish inside the foil. Cook at gas mark 6 or at 180 degrees for about 20-25 minutes.

Add black pepper, chilli powder, garlic powder, and soy sauce to the boiled rice.

For more quick and easy recipes, check out my Tabbouleh, rice and bean bowl and Puttanesca posts.

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