Top 5 Healthy Meals

The most healthy meals are low in calorie and packed with nutrition. However, that does not mean you have to miss out on delicious, hearty, filling food. If you wanna eat healthily, don’t punish yourself. Eating healthy can be an amazing experience.  Here are some amazingly yummy and super healthy recipes:

Salmon Burgers

This lovely light meal serves four. These can be frozen and kept for later. Plus it’s packed with omega-3. Burgers are always family friendly.

Calories per serving: 292

You will need:

4 boneless and skinless salmon fillets, about 550g (cut into chunks)

2 tablespoons Thai red curry paste

“thumb-size” piece fresh root ginger (grated)

1 teaspoon of soy sauce

1 bunch coriander (chop half and pick the leaves off the other half)

1 teaspoon of oil (vegetable or olive)

Method:

Put the salmon into a food processor.

Add the paste, ginger, soy and chopped coriander as well.

Process until roughly minced.

Shape the mixture into burger patties.

Heat a non-stick frying pan with the oil.

Fry the burgers for 4-5 mins on each side or until crisp and cooked through.

Quinoa Chili

Packed with protien and deliciously hearty. This vegetarian friendly dish is an ultra healthy, super yummy one.  It serves six, that’s if you can bare to share that much.

Calories per serving:  406.1

You will need:

1 cup quinoa

1 tablespoon olive oil

3 cloves garlic, minced

1 onion, diced

2 cans diced tomatoes

1 can tomato sauce

1  can diced green chiles

1 1/2 tablespoons chili powder (you can add more if you prefer)

2 teaspoons ground cumin

1 1/2 teaspoons paprika

1/2 teaspoon cayenne pepper

salt and black pepper (to taste)

1 can kidney beans ( drained and rinsed)

1 can black beans ( drained and rinsed)

1 1/2 cups corn kernels (frozen)

3 tablespoons fresh cilantro leaves (chopped)

1 avocado (diced) (optional, but reccomended!)

Method:

Cook quinoa in a large saucepan with 2 cups water. Cook according to package instructions.

Heat olive oil in a large pot over medium high heat. To this add garlic and onion. Stir frequently. Cook for 2-3 mins, until onions become transparent.

Stir in quinoa, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, cayenne pepper. Then 1-2 cups water. This should cover most if not all of the ingredients. Add your salt and pepper as desired.

Reduce heat and allow to simmer for about 30 minutes. The mixture will thicken. Stir in beans, corn, cilantro. You can add some lime juice if you like for flavour.

Serve immediately.Top off with avocado, if desired.

Black Bean and Chicken Chilaquiles

This scrumptious mexican dish serves six. It is packed with amazing flavour and only uses 8 ingredients to prepare.

Calories per serving: 293

You will need:

Cooking spray

1 cup thinly sliced onion

5 garlic cloves (minced)

2 cups cooked chicken breast (shredded)

1 can black beans (rinsed and drained)

1 cup fat-free, less-sodium chicken broth

1  can salsa de chile fresco

15 (6-inch) corn tortillas (cut into 1-inch strips)

1 cup queso blanco (shreded) (about 4 ounces)

Method:

Preheat oven to 450°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.

Add onion; sauté until lightly browned. Add garlic; sauté 1 minute.

Add chicken and cook for about  30 seconds.

Transfer mixture to a medium bowl; stir in beans.

Add broth and salsa to pan; bring to a boil

Reduce heat, and  allow to simmer for about 5 minutes. stir occasionally.

Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray.

Layer half of chicken mixture over tortillas

Top with remaining tortillas and chicken mixture.

Pour broth mixture evenly over chicken mixture.

Sprinkle with cheese.

Bake at 450° until tortillas are lightly browned and cheese is melted. This should be about 10mins.

Brown Rice Bowl With Turkey

This simple nutrious dish is great for weeknights. It is easy and delicious. Plus it is lean, low on sugar and contains vitamins that boost the immune system. This recipe serves 4.

Calories per serving:  486

You will need:

1 1/3 cups dry short-grain brown rice

1/2 teaspoon salt

3 cups low-sodium chicken broth

1 (2-pound) bone-in turkey breast

1 tablespoon olive oil

freshly ground black pepper

1 tablespoon low-sodium soy sauce,

4 cups baby spinach

1 bunch scallions, chopped

1 tablespoon toasted sesame oil

Method:

Preheat oven to 425°.

In a medium saucepan over medium heat, combine rice, 1/4 teaspoon salt, 2 cups broth, and 1 cup water; cover and bring to a boil.

Reduce to a simmer and cook, covered, until rice is tender (about 45 minutes).

Meanwhile, line a baking sheet with foil.

Place turkey on sheet and coat with oil.

Season with remaining 1/4 teaspoon salt and some pepper and brush with 1 1/2 teaspoons soy sauce.

Roast, turning halfway through, until turkey is cooked. (about 40+ minutes)

Remove from oven and transfer turkey to a cutting board.

Tent with foil and let rest. (about 5 mins should do)

Stir spinach, scallions, and remaining 1 1/2 teaspoons soy sauce into rice with remaining 1 cup warmed broth.

Thinly slice turkey.

Divide rice and sliced turkey among 4 bowls.

Drizzle each with sesame oil.

TERIYAKI BEEF WITH VEGGIES

This dish is tender and tasty with an asian flavour pallet. This dish is mouthwatering! And it is insanely easy to cook up.

Calories per serving: 506

You will need:

3 oz grass-fed beef tenderloin (cubed)

2 Tbsp reduced-sodium teriyaki sauce

1 Tbsp light honey-mustard dressing

2 tsp olive oil

1/4 cup sliced carrots

1/2 cup chopped broccoli

1/4 cup sliced water chestnuts

1/4 cup sliced peppers

1/2 cup cooked brown rice

Method:

Marinate beef in teriyaki and dressing for 30 minutes.

Heat olive oil in a pan, and cook beef one to two minutes.

Add veggies, and cook for another five to seven minutes until beef is browned.

Serve over rice.