5 Simple Suppers

Emma Brown - Nutritionist | 22 Dec, 2019

A quick meal doesn't have to be boring. We've created 5 simple, yet delicious meals for you to try. Each one takes no longer than 20 minutes to prepare and won't require any masterchef skills!

Speedy recipes

Simple supers

Salmon and Quinoa Salad

Serves 2 - 540 kcals per serving

Kcals 540
Fat 20.7g
Sat fat 3g
Carbs 48.1g
Sugar 15.3g
Fibre 8.6g
Protein 36.8g
Salt 2g

Ingredients

  • ½ reduced salt vegetable stock cube
  • 100g quinoa, dried
  • 60g lettuce leaves
  • ½ red pepper
  • ½ yellow pepper
  • 100g drained kidney beans, in water
  • Frylight
  • 2x 140g salmon fillets, skin on
  • 2 tbsp teriyaki marinade
  • 2 tsp sesame seeds

Method

  1. Place a pan of water over a medium heat, add the stock cube and bring to the boil. Add the quinoa and cook for 15-18 minutes, until tender.
  2. Meanwhile, prepare the salad; shred the lettuce, deseed and chop the peppers and drain the kidney beans. Set aside for later.
  3. When the quinoa has about 8 minutes left, put a frying pan over a medium-high heat and spray with Frylight. Once hot, add the salmon fillets, skin side down and drizzle a tablespoon of teriyaki marinade over each fillet.
  4. Cook for 4 minutes, checking the skin isn’t burning. Turn and cook for a further 2 minutes.
  5. Drain the quinoa and mix with the salad and beans. Remove skin from the salmon and serve. Drizzle with the remaining marinade from the pan and sprinkle with sesame seeds.

Simple supers

Chicken Quesadillas

Serves 2 - 500 kcals per serving

Kcals 500
Fat 15.1g
Sat fat 6.4g
Carbs 47.6g
Sugar 12.4g
Fibre 10.5g
Protein 41.5g
Salt 2.2g

Ingredients

  • Frylight
  • 200g raw chicken breast, cut into strips
  • ½ red pepper, deseeded and chopped
  • 2 tbsp of sweetcorn kernels
  • 2 tbsp of frozen peas, thawed
  • 1 tbsp fajita seasoning
  • 60g lettuce leaves
  • 50g cucumber, chopped
  • 6 cherry tomatoes, halved
  • 2 large wholemeal tortillas
  • 40g reduced fat cheddar cheese, grated
  • 2 tbsp guacamole
  • 2 tbsp fresh tomato salsa

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the chicken and cook for 2 minutes until sealed all over.
  2. Add the pepper, sweetcorn, peas and fajita seasoning and mix well. Cook for a further 5 minutes, until the chicken is cooked.
  3. Meanwhile, prepare the side salad of lettuce cucumber and tomatoes, and split between two plates.
  4. Put another clean frying pan over a medium heat and spray with Frylight. Place one tortilla in the pan and top with the chicken and veg mix, then sprinkle over the cheese. Top with the other tortilla and press down firmly.
  5. Once the bottom tortilla is golden, carefully turn over, spraying the pan with Frylight again as you do. Cook on the other side for 2 minutes until the bottom tortilla turns golden.
  6. Remove from the pan and cut into quarters. Serve two wedges with side salad and a tbsp each of guacamole and fresh salsa.

Simple supers

Spicy Veg Stir Fry

Serves 2 - 464 kcals per serving

Kcals 464
Fat 16.5g
Sat fat 2.3g
Carbs 63.3g
Sugar 5.5g
Fibre 6.9g
Protein 13.9g
Salt 1.7g

Ingredients

  • 1 tbsp sesame oil
  • 1 garlic clove, crushed
  • 200g pak choi, quartered
  • 200g mushrooms, quartered
  • 1 red chilli, chopped into rings
  • 300g fresh egg noodles
  • 1 tbsp hot chilli sauce
  • 1 tbsp reduced salt soy sauce
  • ½ inch piece fresh ginger finely chopped
  • ½ tbsp sesame seeds

Method

  1. Heat the oil in a wok or frying pan, then stir-fry the garlic, pak choi, chilli and mushrooms over a high heat for approximately 3-4 minutes.
  2. Meanwhile, mix together the chilli sauce, soy sauce and ginger.
  3. Add the noodles and sauce to the wok and stir fry for a further 3-4 minutes.
  4. To serve, ladle into warmed bowls or plates, and sprinkle over the sesame seeds.

Simple supers

Cheesy Bacon Pasta

Serves 2 - 418 kcals per serving

Kcals 418
Fat 9.6g
Sat fat 4.1g
Carbs 52.1g
Sugar 13.9g
Fibre 9.9g
Protein 28g
Salt 1.7g

Ingredients

  • Frylight
  • 1 small onion, diced
  • 1 garlic clove, crushed
  • 1 chill, deseeded and finely chopped
  • 120g dried pasta of choice, preferably wholewheat
  • 4 reduced fat bacon medallions, cut into chunks
  • 11g cherry tomatoes, quartered
  • 400g tin chopped tomatoes
  • ½ tsp each of dried oregano, basil and thyme
  • Black pepper to taste
  • 30g parmesan, finely grated
  • Few sprigs fresh rosemary, chopped

Method

  1. Place a frying pan over a medium heat and spray with Frylight. Once hot, add the onion and cook for 2 minutes until starting to soften.
  2. Meanwhile, bring a pan of water to the boil and add the pasta to cook for 8-10 minutes.
  3. Add the garlic and chilli to the onions and cook for a further 2 minutes, before adding the bacon pieces and cooking for a further 3-4 minutes. After 2 minutes, add the cherry tomatoes and cook for the remaining 1-2 minutes.
  4. Add the chopped tomatoes, herbs and pepper and mix well. Heat through for 2 minutes.
  5. Once the pasta is cooked to your liking, drain, reserving a little water and add to the sauce. Coat the pasta in the sauce and sprinkle with half of the cheese. Mix through to melt the cheese.
  6. Serve topped with the rest of the cheese and rosemary sprigs.

Simple supers

Prawn Fried Rice

Serves 2 - 414 kcals per serving

Kcals 414
Fat 13.9g
Sat fat 2.7g
Carbs 47g
Sugar 8.3g
Fibre 6g
Protein 23.9g
Salt 2.3g

Ingredients

  • 1 tbsp toasted sesame oil
  • 1 small onion, diced
  • 1 garlic clove, crushed
  • 1 red chilli, deseeded and finely chopped
  • 1 yellow pepper, deseeded and sliced
  • 150g raw king prawns
  • 100g cherry tomatoes, halved
  • 2 medium eggs, beaten
  • 250g pre-cooked wholegrain rice
  • 1 tbsp reduced salt soy sauce
  • 1 spring onion, finely chopped

Method

  1. Heat the oil in a wok or frying pan, add the onion and cook for 1-2 minutes.
  2. Add the garlic, chilli and yellow pepper, and stir fry for a further 2 minutes.
  3. Add the prawns and tomatoes, and cook for a further 2-3 minutes until the prawns are almost cooked.
  4. Pour the eggs and pre-cooked rice into the pan, along with the soy sauce and gently stir-fry for 1-2 minutes until the egg is lightly scrambled.
  5. Serve immediately, garnish with chopped spring onion.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.