Healthy meals for less
Healthy dishes for all the family without breaking the bank Discuss this article
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Healthy dishes for all the family you can make without breaking the bank.
Forget about preparing lavish dinners in the hopes your kids might gobble down some veggies, and leave behind those boring evening go-to dishes (we’re thinking spag bol), because here we share three delicious, healthy and family-friendly meals that are reasonably priced and easy to prepare.
Baked fish with quinoa pilaf
500g white fish (we used cream dory, cut into four portions)
3 x egg whites
¼ cup light mayonnaise
1tbsp Dijon mustard
Salt and pepper
Beat egg whites until stiff.
Gently fold in mayo, Dijon, salt, pepper. Spread on top of fish and bake at 220°C for 20 minutes. Fish will flake easily. This is great served with broccoli.
Serve with: Quinoa pilaf
Lots of people have heard of quinoa and would like to try it but they don’t really know how to cook it. The answer? Cook it in a rice cooker with plenty of seasoning.
1 cup quinoa, washed and drained
1 tbsp butter
½ vegetable stock cube
1 x shallot, diced
A handful of sultanas
1¼ cup water
Melt the butter in the rice cooker. Add stock cube, shallot, sultanas and quinoa. Stir for one minute, then add water.
Put the lid on and when the rice cooker goes off, take the lid off and fluff with a fork.
Wait a minute and fluff again.
Thai chicken skewers
500g boneless chicken thighs, washed, dried and cut into cubes
3 tbsp oyster sauce
1 tbsp of soy sauce
½ chicken stock cube
1 tbsp sugar
Salt and pepper
Season your chicken with garlic powder. Mix oyster sauce, soy, stock cube (crumbled), sugar, salt and pepper.
Marinate your chicken in the fridge from two hours or, even better, overnight.
Thread on a skewer and grill for five minutes on each side until done.
Serve with: Satay sauce
½ cup peanut butter
½ cup coconut milk
¼ cup water
2 tbsp sweet chilli sauce
2 tsp mild curry powder
Mix all ingredients in a small saucepan over a low heat and stir until smooth and heated through. Remove from heat.
Serve with chicken skewers as a dipping sauce.
Serve with: cucumber salad
4 x cucumbers, sliced
1 tbsp rice vinegar
2 tbsp sugar
2 tbsp hot water
½ tsp salt
1 x small shallot thinly sliced
1 x red chili, chopped (to serve, although this is optional)
Arrange cucumbers on a plate. Mix rice vinegar and sugar. Add hot water and stir to dissolve. Add salt. Mix and drizzle over cucumbers. Sprinkle with the sliced shallot. Chill in the refrigerator.
Pasta rescue dinner
500g pasta shapes (farfalle or tortiglioni works well)
200g smoked salmon, chopped
1 x pot ready-made pesto
Cook the pasta in well-salted water. Save half a cup of pasta water when you drain it. Tip smoked salmon in hot pasta. Add a few spoons of pesto and some pasta water to get a nice consistency. Add a couple splashes of cream.
Serve with: Warm tomato salad
Wash a tub of cherry tomatoes and put in an oven-proof dish. Drizzle with olive oil, salt, pepper and some oregano. Add a pinch of caster sugar. Put in hottest oven until cherry tomatoes just burst.This is lovely served with the pasta or on crusty bread.
Time Out Bahrain,
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