Healthy meals that take 15 minutes

Rushing around like mad men is typical in todays age. So much so, we barely have time to cook ourselves a decent meal. Well we think this fact is a lame excuse for eating unhealthily, so as a result we have been busy bees here at Expertrain HQ putting together three of our favourite healthy meals. They can feed the whole family or be eaten as individual portions and the best thing is they all take less than 15 minutes to make. We have also made a step by step guide to follow on our Youtube Channel so there really are no excuses! 

Veggie Chilli (serves 4)

We're coming into winter and what better way to warm yourself up than a tasty veggie chilli. Packed full of vitamins and plenty of fibre this will kick start your immune system and keep you in tip top condition through the winter months.

You will need:

1 large pan- with a lid

1 medium pan

1 clove of garlic

1 onion

1 carrot

2 sticks of celery

1 red pepper

1 yellow pepper

1 finely chopped chilli (add more if you can handle the heat)

1 handful of mushrooms

1x400g can of kidney beans

700g of passata

1x230g brown rice

1 handful of coriander

1 handful of grated cheese (your choice)

What to do:

Start by chopping the carrot, onion, garlic and celery and popping them into a large pan to soften. We tend to use coconut oil as a base but a good quality olive oil will be fine. Next, pop your rice into a pan with cold water and put onto a medium heat. The rice will take 15 minutes to cook so get it on early and set a timer. Once the carrot, onion, garlic and celery has started to soften add the peppers (roughly chopped) chilli and mushrooms. When all the veg has started to cook through add the can of kidney beans and pasta. Put the lid on the pan and leave for 10 minutes on a low-medium heat. 

Serve with a handful of fresh coriander and some grated cheese. Enjoy!

Honey and Soy Salmon (serves 4)

This dish is full of omega 3's and tastes delicious. It's very simple and perfect for a busy weekday night.

You will need:

1x baking tray

1x small mixing bowl

4 pieces of skinless salmon 

2 handfuls of pak choi

2 tablespoons of honey

1 tablespoon of soy sauce

1 finely chopped chilli.

What to do:

Preheat the oven to 200°. Once the oven has heated pop the salmon into the oven on a baking tray. The salmon will take 15 - 20 minutes to cook so use this opportunity to mix the honey, soy sauce and chilli together.  Now you can relax for 10 minute. Once 10 minutes has passed, pour the honey, soy sauce and chilli mixture onto the salmon fillets and leave in the oven for a further 5 - 10 minutes checking once in the middle to see if it's done (cooking times will vary slightly depending on the size of the fillet). Pop the pak choi in a pan with boiling water and boil for 2/3 minutes until tender. Serve with a wedge of lemon!

Green Chicken Stir-fry (serves 4)

This dish is perfect if you're heading out after work or if you're too tired to spend ages in the kitchen. The dish is full of iron and vitamin C and can be as hot as you like. If you fancy a carb free meal then just leave out the noodles. 

You will need:

1 wok

1 tablespoon of coconut oil

4x chicken breasts

1 red onion

1 clove of garlic

1 pack of green beans

1 pack of broccoli

1 pack of sugar snap peas

1 red chilli (or as much as you can handle)

2 pak choi

1 handful of coriander

250g of rice noodles

What to do:

Add the coconut oil to the wok and wait for it to heat up. Next add the chicken and stir around until it is cooked through. Then add all the veg and noodles and cook on a high heat for 3 minutes. Make sure you are constantly moving the stir-fry around with a wooden spoon so it doesn't burn. Serve piping hot and get those nutrients down you!
 

READ THIS NEXT:15 super stir fry recipes
 

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