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Easy and Healthy Meals

We often hear that a healthy lifestyle invariably leads to a happy life. Healthy eating does not always denote going on a diet or lose weight, rather it means choosing nutritious foods to keep you hale and hearty. Be certain that a daily intake of a nutritious diet will lead you towards a better and healthier lifestyle.  

No More Calorie Counting 

“Eating clean” is your ticket to a slim and healthy physique. According to Tosca Reno, an author and fitness expert, you should be eating six nutritious meals a day in the right proportion. This includes a combination of lean protein and complex carbohydrates. 

She believes that your sluggish metabolism would change into a fat-burning power house if you drink enough water and exercise consistently.

Reno claims that if you commit to a clean eating habit, you’ll drop roughly 3 pounds per week. However, the advantages extend beyond weight loss. You’ll be healthier and have more energy. Your pupils will dilate, and your eyes will appear bright and alert. Your teeth and gums will be healthier and your skin will be radiant.

Some Quick and Healthy Recipes

Did we mention that you won’t be hungry? 

Yes! You will eat everything with every group of food. 

That means you can have fats, carbohydrates, protein, fruits, and vegetables on your healthy meal plate. 

As someone who grew up in Asian culture, we appreciate and enjoy spices in our food. So, let’s speak about some quick, tasty, and nutritious family supper ideas. 

Air-Fried Chicken with Rice: 

People nowadays like to eat healthy foods that have a restaurant-like flavor. They will enjoy air-fried chicken with a tiny bowl of plain rice and lots of veggies as a dinner. 

Air Fried Chicken with Rice

Recipe of quick and delicious Air-Fried chicken: 

Ingredients : 

One tablespoon ginger-garlic paste

One tablespoon red chili powder

Half a teaspoon whole spices

One tablespoon paprika powder 

Half a teaspoon cumin powder

One tablespoon green chili paste 

One tablespoon chicken powder as a taste enhancer 

Half a teaspoon yogurt 

Two tablespoon soy sauce

One tablespoon chili sauce 

Two tablespoons vinegar 

One tablespoon lemon juice 

Salt to taste  

Method: 

Make a saltwater bath and soak the chicken for 1 to 2 hours. Now pat the chicken dry and combine all ingredients mentioned above in a mixing bowl to produce a thick, fine mixture. Put a whole chicken in the bowl and rub it with your hands thoroughly. Marinate the chicken for 1 hour at room temperature. 

Preheat the air fryer for 3 to 4 mins on 180 degrees C. Now place the whole chicken on the grill of the air-fryer and set the timer for 20 to 25 minutes. Cook the chicken, according to the timer. Flip the chicken after 15 minutes and cook for another 15 minutes. Air-fried chicken is ready. 

Serve chicken with rice and steamed vegetables. 

Chickpea Salad: 

Chickpeas are high in protein and nutrients. You won’t be hungry if you make it one of your full easy and healthy meals.

Chickpea Salad

Recipe of this yummy Chickpea Salad:

Ingredients:  

A bowl of boiled chickpeas 

One medium-sized freshly chopped onion

One medium-sized fresh onion rings 

One chopped cucumber  

One chopped tomato 

Medium-sized cubes of boiled potatoes

Freshly cut cubes of the iceberg (lettuce) 

One tablespoon lemon juice  

Half a teaspoon crushed red chili 

Half a teaspoon sautéed and crushed cumin powder 

Three tablespoons yogurt 

Salt to taste  

Method: 

Mix the chickpea well with all the above ingredients. Add cubed potatoes, iceberg lettuce, green chilies, and fresh parsley. Lemon juice and onion rings are a fantastic way to finish it off. 

Boiled Egg Salad Sandwich: 

On easy and healthy meals, one of the simplest sandwiches to make is an egg salad sandwich, especially if you already have hard boiled eggs.

Boiled Egg Salad sandwich

Recipe of Boiled Egg Salad Sandwich: 

Ingredients:

Two slices of bran bread/ white bread/ multigrain bread  

One hard-boiled egg  

Half chopped carrot  

Half chopped bell pepper  

One sleek of chopped spring onion 

1/3 of white pepper 

One teaspoon black pepper 

Four tablespoons mayonnaise 

Method: 

To begin, smash the boiled egg. Combine all chopped vegetables, mayonnaise, and seasonings in a mixing bowl. Create a spread with a creamy texture. Then, using a knife, spread the mixture thoroughly over two slices of bread. Serve and enjoy this delicious and nutritious sandwich. 

Grilled Chicken with Mashed Potatoes 

If prepared to perfection, grilled chicken steaks turn up like a real show-stopper. 

Grilled Chicken with mashed Potatoes

Recipe of Grilled Chicken with Mashed Potatoes:

Ingredients:

For grilled chicken: 

 Two thinly cut chicken breast filets  

 One teaspoon crushed black pepper 

 One teaspoon white pepper 

 Two tablespoons soy sauce 

 One tablespoon Worcestershire sauce 

 One teaspoon chili sauce 

 One teaspoon vinegar 

 One tablespoon squeezed lemon 

 One teaspoon mustard paste 

For mashed potatoes: 

 One boiled potato 

 One tablespoon butter  

 Half a teaspoon black pepper 

 A pinch of salt 

Method:

Hammer chicken filets and marinate them with the seasonings listed above, for one hour. Now grill the pan. Place the chicken in the pan and cook it for 5 to 8 minutes on each side. To make the chicken more moist and tasty, pour the seasoning you used to marinate over it.

Add the ingredients mentioned above to the potato and mash it up. 

Serve grilled chicken with mashed potato for a delicious and nutritious supper.

Sizzling Beef Fajita: 

Chili’s fajitas are one of our favorites. Nothing beats the thrill of seeing steak sizzling in the hot skillet as it arrives at the table. It’s a memory we’ve always treasured, and it’s one you can now replicate at home as one of your easy and healthy meals.

Recipe of Sizzling Beef Fajita:

Ingredients:

1/4 cup extra-virgin olive oil, plus a little bit more for cooking 

One lime juice 

One teaspoon oregano, dried 

Half a teaspoon cumin powder 

One teaspoon chili powder 

1 pound steak (skirt) 

Salt (kosher) 

Black peppercorns, freshly ground 

One sliced bell pepper 

One large onion, half-moon sliced 

Tortillas are used to serve food

For serving, sour cream 

Cilantro is used to garnish the dish

Serving of pico de gallo 

Method: 

Whisk together olive oil, lime juice, oregano, cumin, and chili powder in a large mixing basin. Cover the bowl with plastic wrap and toss the steak in the mixture. Refrigerate for at least 20 minutes, but no more than 4 hours. 

Preheat the grill to a medium-high temperature. Drizzle a thin layer of olive oil over a fajita pan (or cast iron skillet) right over the hot grill. Season with salt and pepper after adding the onion and bell pepper. Cook for 5 minutes, stirring occasionally, or until done. When vegetables are tender, remove the pan.

Shake off any excess marinade from the steak and season both sides with salt and pepper in the meantime. Place on the grill and cook until medium-rare, about 4 minutes per side. Allow for a 10- minute rest period before slicing into strips (against the grain!). Add the sliced steak to the skillet with the vegetables. 

Serve immediately with tortillas, sour cream, cilantro, and pico de gallo.

Authored by Afifa Maryam Siddiqui

“Fujn fuses learning with earning in a fun way. Fujn is made by women for women. Ladies, dare to reimagine your possibilities! Check us out at www.Fujn.us, Fusion spelled F. U. J. N.”

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