21 Healthy evening meals

Healthy eating: evening meal suggestions

1. Grilled tuna with potatoes and vegetables

2. Baked salmon with noodles, green beans, mange tout

3. Pasta with cherry tomatoes, anchovies and olives

4. Roast chicken with sweet potato and cauliflower

5. Lentil and mixed vegetable curry

6. Homemade pizzas

7. Chicken curry

8. Leek and bacon pasta

9. Leek and mushroom pasta

10. Pork chops with sweet potato mash and apple sauce

11. Salmon burgers with new potatoes and salad

12. Bean casserole

13. Chinese chicken in lettuce cups

14. Vietnamese baked fish

15. Cajun chicken with rice and peas

16. Baked crusted cod

17. Pumpkin, chickpea and spinach red curry

18. Garlic chicken stir fry

19. Beef or chicken fajitas

20. Grilled steak with sweet potato wedges and rocket

21. Spicy lamb flatbread pizza

The quantities suggested in these recipes are to serve 4 and can be adjusted to suit your requirements.

1. Grilled tuna with potatoes and vegetables

• 4 Tuna steaks

• 2 Large tomatoes chopped

• Handful of parsley

• Olives: green & black

• Peppers: 1 red, 1 yellow, 1 orange

• Black pepper

• 2 Cloves of garlic

• 400g New potatoes

1. Chop the parsley, olives, peppers and garlic.

2. Mix with the tomatoes and season.

3. Wrap in foil with the tuna and heat in the oven for 30 minutes at 200oC.

4. Boil the potatoes until soft.

Great source of Omega 3, vitamin A, B12, C, niacin and selenium

2. Baked salmon with noodles, green beans, mange tout

• 1 Clove garlic

• 1 tbsp Olive oil

• Fresh basil

• Pepper

• 1 Lemon

• 4 Salmon fillets

• 300g Green beans

• 300g Mange tout

• 400g Fresh noodles

• 2 tbsp Chopped fresh parsley

1. Crush the garlic and then mix with the olive oil, chopped basil, salt, pepper, lemon juice and chopped parsley.

2. Cover the salmon fillets with the mix then place them in foil and cook in the oven for 35-40 minutes at 190C.

3. Steam the green beans and mange tout and boil fresh noodles in water. Serve with lemon wedges.

This meal is a great source of omega 3, protein, vitamin B, vitamin C, niacin, selenium and zinc

3. Pasta with cherry tomatoes, anchovies and olives

• 400g penne, fusilli or tagliatelle

• 2 tsp olive oil

• 1⁄2 large onion, chopped

• 1 clove garlic, minced

• 1⁄2 green pepper, chopped

• 100g mushrooms, sliced

• 1 courgette, sliced

• 400g cherry tomatoes, halved or 1 x 400g tin chopped tomatoes

• 50ml white wine (optional)

• 1 tbsp tomato puree

• 1 small tin anchovies

• 50g olives

• Handful chopped basil

• 2 tbsp parmesan cheese

• Salt and pepper if desired

1. Cook the pasta for 10 minutes or as per packet instructions.

2. Heat the olive oil in a large saucepan over a medium heat.

3. Cook the onion for 3 minutes until soft, then add the garlic and other vegetables.

4. Cook for 1 minute, then pour in the white wine and allow to sizzle for a further minute.

5. Add the tomatoes and tomato puree and cover with a lid, cooking for 5 minutes.

6. Next add the olives and anchovies, cooking for a further 2 minutes.

7. Serve over the pasta with a sprinkling of chopped basil and parmesan cheese.

NB the anchovies could be omitted to create a vegetarian dish

A quick and easy dinner, packed with vitamin C and antioxidants. The anchovies are also a great source of healthy omega 3 fats, which help reduce inflammation in the body and play an important role in the prevention of heart disease.

4. Roast chicken with sweet potato and cauliflower

• 2kg chicken

• 400g sweet potato

• 1 small cauliflower

• 2 medium carrots

• Green beans

• 2 tsps olive oil

• Seasoning: salt, pepper, rosemary and thyme

For the gravy

• 250ml chicken stock

• 1 tsp flour

• 1 tsp gravy browning

Pre-heat oven to 200oC. Season chicken with salt, pepper, thyme and rosemary and put in the oven for 90 minutes or more according to cooking instructions for chicken size.

Cut the sweet potato and carrots into chunks and par-boil for 10 minutes. Drain. Chop the cauliflower into chunks and place in a large ovenproof dish (or two if necessary), together with the sweet potato and carrots, drizzle with olive oil, shake and add to the oven for 25 minutes.

Top and tail the green beans and steam for 3-4 minutes.

Towards the end of cooking, take some of the juice fromthe chicken, drain off the fat, add to a pan and mix with a teaspoon of flour, the chicken stock and gravy browning. Stir continuously until it thickens and serve.

This recipe includes sweet potato and roasted cauliflower for a change to the traditional roast which also gives the dish a nutrient boost.

5. Lentil and mixed vegetable curry

• 1 tbsp oil

• 1/2 tsp black mustardseeds

• 1 onion

• 2 curry leaves

• 1 fresh green or red chilli, finely chopped

• 2.5cm piece fresh ginger

• 1/2 cauliflower, brokeninto florets

• 1 large carrot, sliced

• 115g green beans cut into 2.5cm lengths

• 1/4 tsp ground turmeric

• 1/4 tsp chilli powder

• 1/2 tsp cumin

• 1/2 tsp garam masala (or use curry paste instead of individual spices)

• 1/4 tsp salt

• 250g tinned tomatoes

• 50g frozen peas, thawed(optional)

• 60g lentils

• 250ml vegetable (orchicken) stock

• Serve with basmati or brown rice

Heat the oil in a large saucepan and fry the mustard seeds for 2 minutes until they start to splutter. Add the onions and curry leaves and fry for 5 minutes.

Add the chopped chilli and ginger and fry for a few minutes. Add the cauliflower, carrots and beans, turmeric, cumin, chilli powder, salt and tomatoes and cook for 3 minutes.

Add the thawed peas if using and cook for another 2 minutes. Add the lentils and stock. Cover and simmer over a low heat for 20 minutes or until all vegetables are cooked.

This is a high fibre, low fat dish that is a tasty meat-free dinner and works well as leftovers for lunch the next day.

6. Homemade pizzas

• 4 Wholemeal pitta pockets

• Olives

• Tomato paste

• 1⁄2 Onion

• 4 Slices deli ham

• Mushrooms

• Grated cheddar cheese

Preheat the oven to 180C. Spread a thin layer of tomato paste on to the pitta pockets and thenadd your desired toppings. Sprinkle a little grated cheese on top and then cook in the oven for around 15 minutes or until the cheese is golden.

Make an extra one to take for lunch the next day

Put whatever toppings you like on the pizzas – make them to suit family tastes – just limit the fatty meats such as salami and how much cheese goes onto each pizza

7. Chicken curry

• 4 tbsp Curry paste

• 4 Chicken breasts

• 1 Onion

• 1 green pepper

• 100g mushrooms, chopped

• 1 x 400g tin chopped tomatoes

• 2 handfuls baby spinach

• 250g basmati rice

• 1 tbsp Olive oil

1. Heat the oil in a large saucepan, cut up the chicken breasts and heat in the pan until sealed.

2. Chop the onion and add to the chicken.

3. Add the curry paste and stir.

4. Put the rice on to cook.

5. Add chopped green pepper, mushrooms and chopped tomatoes to the chicken.

6. Leave to simmer for 20 minutes.

7. Towards the end of cooking, add the baby spinach.

8. Drain the rice and serve.

This recipe is packed with vegetables. Adding vegetables to your dinner is an easy way to get your 5 a day.

8. Leek and bacon pasta

• 350g Wholemeal pasta

• 25g Butter

• 200g Back bacon

• 3 Medium leeks

• 2 tbsp Light cream cheese

• Black pepper

1. Boil water, add salt and then cook pasta for 10-12 minutes.

2. Heat butter in a frying pan and add chopped bacon and leeks for 5-6 minutes.

3. Add cream cheese, mix and simmer for a few minutes.

4. Drain pasta, return to pan and add bacon/leek mixture, stir, season and serve.

This meal is a good source of iron, protein, fibre and B vitamins

9. Leek and mushroom pasta

• 350g Wholemeal pasta

• 25g Butter

• 200g Mushrooms

• 3 Medium leeks

• 2 tbsp Light cream cheese

• Black pepper

1. Boil water, add salt and then cook pasta for 10-12 minutes.

2. Heat butter in a frying pan and add chopped mushrooms and leeks for 5-6 minutes.

3. Add cream cheese, mix and simmer for a few minutes.

4. Drain pasta, return to pan and add mushroom/leek mixture, stir, season and serve.

10. Pork chops with sweet potato mash and apple sauce

• 4 Pork chops

• Small broccoli head

• Bag of spinach

• 400g Sweet potatoes

• 25g Butter

• 50ml milk

• 1 large apple

1. Pre-heat the grill to 200C and grill the pork chops for15 minutes or until cooked through.

2. Peel and chop the potatoes.

3. Boil for 20 minutes or until soft then mash witha little butter, milk and pepper.

4. Peel and chop the appleinto thin slices.

5. Place in a small saucepan with 40ml water.

6. Cover with a lid and cook for 10 minutes or until soft.

7. Allow to cool slightly, then mash with a fork or potato masher and transfer into a bowl.

8. Steam broccoli and spinach for 3-4 minutes.

9. Serve on plates with a dollop of apple sauce and gravy if desired.

This recipe include sweet potato mash for long-lasting energy and a homemade apple sauce.

11. Salmon burgers with new potatoes and salad

• 500g New potatoes

• 4 x 175g/6oz Skinless salmon fillets

• 1 tbsp Poppy seeds

• 1 tbsp Sesame seeds

• 1 tsp Ground cumin

• 1 tsp Dill

• Black pepper

• 1 tbsp Olive oil

• 1 Cup crème fraiche optional

• 3 Spring onions white and green parts chopped

• 1 tsp Lemon juice

• Green lettuce

1. Combine the lemon, crème fraiche and spring onions together in a mixing bowl, add pepper then put to one side.

2. Place salmon and cumin in a food processor and pulse until looks like coarse mince to form burgers.

3. Transfer the salmon to the mixing bowl; add pepper, sesame seeds, poppy seeds and dill. Mix together using your hands.

4. Form 4 burgers of equal size about 3⁄4 inch thick.

5. Drizzle the burgers with the olive oil and fry for 4 minutes on each side (3 minutes for a pink centre).

6. Serve with boiled new potatoes and lettuce.

Good source of omega 3, protein, vitamin D, vitamin E, calcium and selenium

12. Bean casserole

• 1⁄2 Tin chickpeas

• 1⁄2 Tin black-eyed beans

• 1⁄2 Tin flageolet beans

• 1 Onion chopped

• 1 tbsp Olive oil

• 1⁄2 tsp Cumin

• 1⁄2 tsp Turmeric

• 1 Large green pepper

• 3 Sticks celery chopped

• 1 Large carrot chopped

• 4 tbsp Tomato puree

• 1 Tin chopped tomatoes

• 1 tbsp Fresh parsley

• 3 tbsp Water

• 2 tbsp Parsley chopped

• Season to taste

1. Heat the oil in a large saucepan; add the spices, onions, carrots, celery and peppers.

2. Fry until soft, rinse all the tinned beans and add to the vegetables and stir.

3. Add the water, tomato puree and tinned tomatoes; simmer with the lid on for 30 minutes.

4. Serve with quinoa or brown rice.

5. Garnish with parsley.

Good source of fibre, protein, folic acid, zinc, phosphorus and calcium

13. Chinese chicken in lettuce cups

• 300g chicken, pork or turkey mince

• A pinch chilli flakes

• 2-3 spring onions, chopped

• 1⁄2 red pepper chopped

• 1 garlic clove, crushed

• 1 tsp grated ginger

• 1 tbsp olive oil

• Drizzle of sesame oil

• 1 carrot grated

• Handful of green beans finely chopped

• 2-4 tbsp reduced salt soy sauce

• 1 tsp Chinese five spice powder

• 1 tbsp clear honey

• Baby gem leaves (romaine, round or cos lettuce leaves)

• 200g cooked rice/noodles, to serve

• Lime wedges, to serve

• Chopped peanuts (optional)

Mix the mince with the chilli, sesame oil, spring onions, garlic, and ginger. Leave to marinade and prepare the vegetables.

Heat a large non-stick frying pan or wok over a medium heat and cook the mince mixture for about 5 to 8 minutes, breaking the meat up with the back of a fork until golden brown.

Add the green beans, red pepper and carrot, stir-fry for 5 minutes. Add soy sauce, honey, chilli flakes and five spice powder.

Stir to combine and continue to heat until the chicken is cooked through, the liquid has evaporated and it starts to sizzle. Add a squeeze of lime juice and turn off the heat.

Serve the mince in baby gem leaves, with cooked rice or noodles and lime wedges to squeeze over. Sprinkle with chopped peanuts.

This recipe contains chillis, which are thought to be good for the heart and circulation as well as having anti-bacterial and pain relieving properties.

14. Vietnamese baked fish

• 4 white fish fillets, eg. Cod, Haddock, Pollack, Ling

• 1⁄2 red onion, finely chopped

• 1⁄2 red pepper, chopped

• 1 small carrot, thinly sliced

• 1 head Bok Choy or handful of baby spinach

• 1 stalk lemongrass, finely chopped

• 1 small red chilli

• 2cm piece fresh ginger chopped or grated

• 1⁄2 lime, juiced

• 2 tsp fish sauce

• 200ml coconut milk

• 250g brown or basmati rice

• Handful fresh coriander

1. Pre-heat oven to 180C. Cut out 4 pieces of foil, each large enough to wrap one fish fillet. Place in a large ovenproof dish.

2. Chop red onion, pepper and carrots and put into a bowl. Add ginger, lemon grass and chilli, together with lime juice, fish sauce, coriander and coconut milk. Stir to mix ingredients, then add fish fillets and stir again to coat. Leave for 10 minutes to marinade.

3. Place a fish fillet in the centre of each piece of foil. Divide the sauce between the 4 fillets and pour over. Wrap each fillet like a parcel and place back in the ovenproof dish. Cook in the oven for 15-20 minutes.

4. Cook the rice for 10-12 minutes or according to packet instructions.

5. Steam the bok choy or baby spinach in a colander over the cooking rice for a few minutes.

6. Serve the rice in bowls with the fish placed on top, finished with the sauce and steamed vegetables.

This is a traditional Vietnamese recipe, although the Vietnamese would use banana leaves rather than foil to wrap the fish! The coconut milk makes it higher in calories than most fish dishes, making it satisfying and filling.

15. Cajun chicken with rice and peas

Chicken

• 8 chicken drumsticks

• 3 teaspoons cajun seasoning

• 1⁄2 lime, juiced

• 2 tbsps olive oil

• 1⁄2 small brown onion, finely diced

Rice and peas

• 400ml light coconut milk

• 60ml water

• 1⁄2 teaspoon ground allspice

• 1⁄2 teaspoon salt

• Pinch of freshly ground black pepper

• 3 fresh thyme sprigs

• Red or green pepper, chopped

• 1 garlic clove, crushed

• 250g basmati rice

• 400g kidney beans, rinsed and drained

1. Combine the cajun seasoning, onion, oil and 1 tablespoon lime juice in a large bowl. Add the chicken and stir to coat. Cover and leave for 1-2 hours.

2. Pre-heat an oven to 180C. Place the chicken in an ovenproof dish and cook in the oven for 25-30 minutes.

3. Combine the coconut milk, water, chopped peppers, allspice, salt, thyme and garlic in a medium saucepan over medium- high heat, and bring to a boil. Stir in rice; reduce the heat to low.

4. Cover and cook for 20 minutes, or until all the liquid is absorbed.

5. Remove pan from heat. Remove the thyme sprigs and discard. Gently stir in the beans. Cover and let stand for 5 minutes before serving.

This is a traditional Caribbean dish, which is high in fibre and great for the digestive system.

16. Baked crusted cod

• 4 Cod fillets

• 200g Brown bread crumbs

• 2 tbsp Olive oil

• 2 tbsp Chopped parsley

• 2 tbsp Chopped dill

• The juice and grated peel of 1 lemon

• 1 Clove of garlic

• Black pepper

• 2 Eggs beaten

• Flour

• 500g baby new potatoes

• •Large bag of leaf spinach

1. Pre heat the oven to 200C .

2. Combine together the breadcrumbs, olive oil, lemon and lemon peel, herbs and some ground pepper.

3. Coat the cod with some flour and dip into the beaten egg, then coat with the breadcrumb mix. Bake in the oven for 20mins.

4. At the same time put the potatoes on to simmer.

5. With 5 minutes to go, place the spinach in a large pan with a small amount of boiling water at the bottom so the spinach can gently steam.

6. When ready serve fish, potatoes and spinach.

Good source of protein and B vitamins

17. Pumpkin, chickpea and spinach red curry

• 2 tsp vegetable oil

• 1 Onion, halved, thinly sliced

• 500g Pumpkin, deseeded, peeled, cut into 3cm pieces

• 1 x jar Thai red curry paste

• 185ml Light coconut milk

• 60ml Water

• 1 x 400g tin chickpeas, rinsed, drained

• 1 bunch spinach, washed, dried, ends trimmed

• 2 tbsp fresh coriander leaves

• 250g brown rice

1. Heat the oil in a medium saucepan over medium-high heat.

2. Add the onion and cook, stirring, for 3-4 minutes or until onion softens.

3. Add the pumpkin, curry paste, coconut milk and water and bring to the boil.

4. Reduce heat to low and cook, covered, stirring occasionally, for 12-15 minutes or until pumpkin is tender.

5. Cook the rice for 15 minutes or as per packet instructions.

6. Add chickpeas and spinach to the curry.

7. Cook, covered, for 3-4 minutes or until spinach wilts.

8. Remove from heat and serve in bowls over the rice and sprinkled with coriander.

This recipe uses a red curry paste rather than a Madras cooking sauce to give it a Thai flavour.

18. Garlic chicken stir-fry

• 1 tbsp Peanut oil

• 6 Cloves garlic, crushed

• 1 tsp grated fresh ginger

• 1 bunch spring onions, chopped

• 1⁄2 tsp salt

• 450g boneless skinless chicken breasts, cut into strips

• 1 red onion, thinly sliced

• 150g carrots, thinly sliced

• 1 red pepper, thinly sliced

• 300g mange tout

• 240ml Chicken stock

• 2 tbsp reduced salt soy sauce

• 2 tsp sugar

• 2 tbsp flour

• 250g brown or basmati rice

1. Cook the rice for 10-12 minutes or as per packet instructions.

2. Heat peanut oil in a wok.

3. When oil begins to smoke, quickly stir in 2 cloves minced garlic, ginger, red onion and salt.

4. Stir-fry until onion becomes translucent, about 2 minutes.

5. Add chicken and stir until sealed, about 3 minutes.

6. Add remaining 4 cloves minced garlic and stir.

7. Add spring onions, carrots, bell pepper, mangetout and half of the stock and cover.

8. In a small bowl, mix the remaining stock, soy sauce, sugar and flour.

9. Add sauce mixture to wok and stir until chicken and vegetables are coated with the thickened sauce.

10. Serve immediately, over rice.

This recipe contains minimal sugar to make it a very healthy choice. Served with brown rice, this dish is suitable for diabetics and those with high blood pressure or cholesterol.

19. Beef or chicken fajitas

• 350g sirloin steak or chicken breast

• 2 teaspoons olive oil

• 1 tablespoon lime juice

• 1 garlic clove, minced

• 1⁄2 tsp cumin

• 1⁄2 tsp chilli powder

• 1⁄2 tsp black pepper

• 1⁄2 tsp salt

• 8 wholemeal tortillas

• 1 red onion

• 1 green pepper

• 1 red or yellow pepper

• Rocket

• Guacamole (try homemade), salsa or low fat sour cream to serve

1. Slice steak or chicken into thin strips. In a bowl, mix together 1 teaspoon of olive oil, lime juice, garlic, cumin, chilli powder, salt and pepper.

2. Add beef or chicken strips and stir so meat is coated in marinade. Set aside.

3. Pre-heat oven to 200C.

4. Wrap tortillas in foil and place in oven for 5-10 minutes or until heated through.

5. Chop onion and peppers into strips. Heat remaining teaspoon of oil in a griddle pan or large non-stick pan over a medium heat.

6. Add the onions and peppers to the pan and cook for 3-4 minutes, then add the meat and cook for a further 3-4 minutes.

7. To serve, spoon a portion of the beef mixture into the centre of each tortilla, top with your desired toppings, fold bottom of tortilla up over filling and fold the sides in, overlapping.

8. Serve with a rocket salad and corn on the cob, if desired.

Super tasty with beef or chicken. Prepare both if you fancy and share.

20. Grilled steak with sweet potato wedges and rocket

• 4 small sirloin steaks

• 1 tbsp olive oil

• 2 medium sweet potatoes

• 100g rocket

• 1⁄2 avocado

• 1/2 red pepper, chopped

• 1 tsp balsamic vinegar

1. Pre-heat the oven to 180C.

2. Chop the sweet potatoes into wedges and place in an ovenproof dish.

3. Pour over the olive oil and shake the dish until the wedges are coated.

4. Cook in the oven for 30-40 minutes.

5. Prepare the salad and drizzle with balsamic vinegar.

6. Heat a griddle pan or grill to a medium heat and cook the steaks to taste, turning halfway through.

This recipe includes sweet potatoes, rather than baked potato. Sweet potatoes are a great source of vitamin A and are a source of longer lasting energy. The dish is also richin iron.

21. Spicy lamb flatbread pizza

• Olive oil spray

• 1 Red onion, halved, thinly sliced

• 1 Red capsicum, halved, deseeded, thinly sliced

• 300g Lean lamb mince

• 1 tsp Ground cumin

• 1 tsp Ground paprika

• 1 tsp Ground coriander

• 2 tbsp Currants

• 2 tbsp Chopped fresh continental parsley

• 80ml Passata (tomato pasta sauce)

• 2 Pieces wholemeal flat bread

• 1 Bunch rocket, trimmed, shredded

• 130g Low-fat natural yoghurt

1. Preheat oven to 220C. Heat 2 large baking trays in the oven for 10 minutes.

2. Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and capsicum.

3. Cook, stirring occasionally, for 4-5 minutes or until soft.

4. Increase heat to high. Add the mince.

5. Cook, stirring with a wooden spoon to break up any lumps, for 4-5 minutes or until the mince changes colour. Add the cumin, paprika and coriander.

6. Cook, stirring, for 1-2 minutes or until aromatic.

7. Remove from heat. Stir in the currants and parsley.

8. Divide passata and mince mixture among bread. Place on the trays. Bake for 8-10 minutes or until bases are crisp.

9. Cut each pizza into quarters. Top with rocket and serve with the yoghurt.

A great healthy alternative to a pizza delivery. Its fun to make and the lamb provides a great source of protein and good fats like omega 6