3 Easy & Healthy Recipes For The Busy Bees

It is one thing to be paying for food you could have easily prepared at home, but it becomes another problem when it’s not remotely healthy. With recent statistics showing that the obese and overweight make up half of Malaysia’s 30 million population, it’s time to cut down on the mamak and make your own easy and healthy lunches at home. Plus, these easy to make recipes, saves a busy entrepreneur loads of time. Check out these recipes that only takes about 10 to 20 minutes to make.

Wraps

Wraps are one of the easiest and satisfying meals to prepare.

wrap

Image source: foodnetwork.com

Lemon Chicken Wrap

Ingredients:

1 wrap of your choice

4-6 ounces of rotisserie chicken, shredded

5-6 zucchini ribbons (raw, made with a vegetable peeler)

Small handful of baby spinach leaves

1/2 cup cooked quinoa

1/4 cup radish sprouts

1 tablespoon sunflower seeds

1/2 lemon, juiced

1 tablespoon olive oil

1/2 teaspoon dijon mustard

Salt

Freshly ground pepper

Directions:

  • In a bowl, combine the mustard, oil, and lemon juice until blended, using a fork or a whisk.
  • Fold in quinoa, zucchini ribbons, sunflower seeds, then add the chicken.
  • Season with salt and pepper.
  • Spoon the mixture onto the wrap, and then top with the spinach and the sprouts.
  • Beginning at rounded end of flatbread, roll up into a wrap, then cut in half.

Check out more wraps here.

 

Salads

Salads are a great way to get your daily intake of protein and fibre. It can also act as a side dish or a snack depending on how hungry you are.

salad

Image Source: Pinterest

Tomato, cucumber and green bean salad

Ingredients:

1/3 cup broken walnut pieces

1 cloves garlic, chopped

1 teaspoon coarse salt

1 tablespoon extra-virgin olive oil

3 tablespoons red wine vinegar

1/2 pound green beans, stem ends trimmed, cut into 1-inch lengths

Salt

6 ounces grape tomatoes, halved

1/2 cup thinly sliced (lengthwise) red onion

1/2 cucumber, peeled, seeded, halved lengthwise and cut into 1⁄4-in. slices

1/4 cup coarsely chopped fresh cilantro

1/4 cup coarsely chopped fresh dill

1/4 cup coarsely chopped fresh mint

Directions:

  • Mix walnuts, garlic and salt in a food processor and blend until finely ground.
  • Combine walnut mixture, oil and vinegar in a salad bowl and whisk until blended.
  • Boil green beans in salted water until crisp-tender for 4 to 6 minutes.
  • Drain well, rinse with cold water, spread on a dish towel and pat dry.
  • Add green beans, tomatoes, onion, cucumber, cilantro, dill and mint to walnut dressing and toss to blend.

For more salad ideas, check out websites like Health and Jamie Oliver.

 

Pasta

brocolispag

Image source: foodnetwork.com

Broccoli Spaghetti

Ingredients:

1pound spaghetti

1 large head broccoli (1/2 pound)

1/4cup olive oil

2 garlic cloves, thinly sliced

1/2teaspoon kosher salt

1/2 rotisserie chicken, meat shredded (2 cups)

freshly ground black pepper

1/2teaspoon red pepper flakes

Directions:

  • Cook the spaghetti and drain, reserving ½ cup of the cooking water.
  • Meanwhile, cut off the broccoli stalk, peel it, and thinly slice it crosswise. Cut the remaining broccoli into small florets.
  • Heat half the oil in a skillet over medium heat.
  • Add the broccoli, garlic, and ¼ teaspoon salt and cook until garlic is lightly browned and broccoli is fork-tender, 4 to 5 minutes.
  • Add the pasta, reserved pasta water, chicken, remaining ¼ teaspoon salt, and a few grinds of pepper. Cook until heated through, about 3 minutes.
  • Add the crushed red pepper and toss well. Drizzle with the remaining oil before serving.

Click here for more pasta recipes.

 

*Text by Nazlin Amirudin

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