3 easy recipes for healthy meals in less than 30 minutes

Need to reconcile a busy schedule with a tasty and balanced cuisine? Try our 3 best quick and ready recipes in less than 30 minutes for busy gourmets.

3 – The best chicken recipe with almonds and tomatoes

Our best recipe for almond and tomato chicken is tasty and the ultimate comfort dish! Rich in selenium, a powerful antioxidant mineral, the Brazil nut enriches the chicken filling while giving it crunchy. As for the wheat germ, it brings vitamin E and folate to the dish.

servingsPreparation timeCooking time
4 portions10 minutes15 minutes

ingredients

  • 1 egg
  • 1/2 c. salt
  • 1/2 cup roasted Brazil nuts or blanched almonds, finely chopped
  • 1/3 cup wheat germ
  • 4 boneless, skinless chicken breasts
  • 2 tbsp. olive oil
  • 2 cups cherry tomatoes cut in half
  • 1 C. dried basil

Preparation

  1. To make our best almond and tomato chicken recipe, first beat the egg, salt and 1 tbsp. water in a shallow bowl.
  2. In another shallow bowl, mix nuts and wheat germ.
  3. Dip the chicken in the egg and then in the walnut mixture. Arrange it on the baking sheet and spray with cooking spray. Depending on the thickness, cook for 15 to 20 minutes or until cooked and crisp, turning once.
  4. In the meantime, heat the oil over medium heat in a large frying pan. Add the tomatoes and basil and cook for 3 minutes or until the tomatoes are golden brown. Serve with the chicken.
  5. Nutritional value per serving: Calories: 371; protein: 34 g; carbohydrates: 10 g; fibers: 4 g; total lipids: 22 g; saturated lipids: 5 g; cholesterol: 121 mg; sodium: 391 mg

2 – Farfalle with dried tomatoes, spinach and walnuts

Family recipe for busy days.

  • Number of servings: Servings: 4
  • Cooking time: Less than 30 minutes
  • Type of meal: | Main dishes | Here are our best recipes for your main courses

ingredients

  • 175 ml (3/4 cup) chopped walnuts
  • 1/4 cup (50 mL) extra virgin olive oil
  • 3 cloves of garlic, minced
  • 1/4 cup (50 mL) dried tomatoes in oil, drained and chopped
  • 1 mL (1/4 tsp) dried red pepper and crumbled
  • 500 ml (2 cups) spinach sprouts
  • 500 g (1 lb) of farfalle
  • 250 ml (1 cup) ricotta
  • 45 ml (3 tablespoons) vegetable or water broth Freshly grated Parmesan cheese

Preparation

  1. In a small skillet, heat nuts over medium heat for 3 minutes or until they release the oil. Remove from heat and set aside in a small bowl.
  2. In a large skillet, heat oil over medium heat and add garlic, sun-dried tomatoes and chilli. Sauté 3 minutes or until garlic is golden. Add the spinach, one handful at a time, and cook until they are dropped.
  3. Bring a pot of salted water to a boil; add pasta and cook al dente. Drain.
  4. In a large serving bowl, whisk ricotta cheese with broth or water. Add the spinach mixture, pasta and nuts; stir well.
  5. Season to taste with salt and pepper, then add grated parmesan and serve.

1 – Oriental fish fillets and vegetable sticks

The snow peas in this recipe are not only delicious, they also contain a nutrient called coumestrol, which is believed to reduce the risk of stomach cancer. Snow peas are also anti-inflammatory.

Portions
4

Ingredients

  • 4 halibut or other firm-fleshed white fish fillets (1 1/2 lb/750 g total)
  • 2 tbsp. low sodium soy sauce
  • 2 tbsp. white wine or sake
  • 1 segment fresh ginger root, minced
  • 2 medium carrots, cut into long sticks
  • 60 g snow peas, cut in half along the length
  • 1/2 yellow pepper, seeded and cut into long sticks

Preparation

  1. Place the fillets in a small shallow oven dish that you can place in a large hollow pan. In a small bowl, mix the soy sauce and wine. Pour over the fish. Cover with ginger and carrots; set aside.
  2. Fill the bottom of the pan with 1 inch (2-3 cm of water). Bring to simmer. Place a metal grid in the pan.
  3. Place the oven dish containing the fish on the grill and cover. Steam for 5 to 6 minutes.
  4. Add the snow peas and yellow pepper to the fish dish and cover again. Continue steaming until the fish flesh flakes off with a fork and the vegetables are tender but still crunchy, about 5 min. Serve immediately.

Our suggestions

Nutritional value per serving: 175 calories, 32 g protein, 7 g carbohydrate, 3 g fat (0 g saturated fat), 45 mg cholesterol, 2 g fibre, 389 mg sodium