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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 

  • 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 from
the 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