Finding the time and resources to prepare healthy meals can be a challenge in this time and age. With so many people fighting their hectic daily routines, the last thing they want is to spend hours in the kitchen or break the bank on ingredients.
Thankfully, healthy meals don't necessarily have to be either time-consuming or expensive. We'll provide you with some ideas to help you get started with planning a healthier diet.
Delicious Chicken Stir-Fry With Minimal Ingredients
Chicken stir-fry is a go-to dish for many people, and it's not difficult to see why. It's quick, versatile, and can be made with just about any combination of vegetables you have on hand. The key to a great stir-fry is in getting all the ingredients ready before you start cooking.
Ingredients:
- 2 boneless, skinless chicken breasts, thinly sliced
- 1 tablespoon vegetable oil
- 1 small onion, sliced
- 1 bell pepper, sliced
- 2 cups broccoli florets
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 3 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
- Cooked rice or noodles for serving
Instructions:
- Slice chicken breasts into thin strips. Chop the onion and bell pepper into slices. Separate the broccoli into small florets. Mince the garlic and ginger and set everything aside in separate bowls.
- Heat vegetable oil over medium-high heat. Add chicken slices; cook until they are cooked through (ca. 5-7 minutes). Remove the chicken from the pan and set it aside.
- In the same pan, add the onion, bell pepper, and broccoli. Stir-fry for 3-4 minutes until they are tender but still crisp. Add garlic and ginger; cook until fragrant.
- Transfer the cooked chicken back into the pan. Pour in the soy sauce, hoisin sauce, and sesame oil. Stir well.
- If you prefer a thicker sauce, mix the cornstarch with water and add it to the pan. Cook for another 2 minutes until the sauce thickens.
The dish is best served with rice, which is one of the most budget-friendly ingredients. Rice meals on a budget are easy to make, highly versatile, and can be safely stored in a rice cooker for long periods of time.
Hearty Lentil Soup Perfect for Leftovers
Lentil soup is an extremely budget-friendly yet nutritional meal. It's great for making in large batches, so you can enjoy leftovers throughout the week. The beauty of this recipe lies in its flexibility; you can add or substitute vegetables based on what you have available.
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, diced
- 3 carrots, diced
- 3 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 cup dried lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable or chicken broth
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
- Heat olive oil over medium heat in a large pot. Add diced onion, carrots, and celery; cook until the vegetables are softened. Stir in minced garlic, cumin, smoked paprika, thyme, and bay leaf. Cook for an additional minute until the spices are fragrant.
- Add rinsed lentils to the pot and coat them in the spice mixture. Pour in diced tomatoes (juice included) and vegetable- or chicken broth. Stir to combine.
- Bring the soup to a boil. Once boiling, reduce the heat to low and let the soup simmer uncovered for ca. 30-35 minutes until the lentils are tender.
- Once cooked through, taste the soup and season with salt and pepper. If you prefer a thicker consistency, you can blend a portion of the soup using a blender and return it to the pot.
- Serve the lentil soup hot, garnished with fresh chopped parsley. Pair it with a slice of crusty bread. The soup keeps well in the refrigerator, so large batches are acceptable.
Creamy, Budget-Friendly Pasta Dish
Pasta is a staple in many households due to its affordability. This creamy pasta dish is a perfect example of how you can create a delicious meal with just a few simple ingredients. The sauce is rich and flavorful yet light enough to enjoy any night of the week.
Ingredients:
- 12 oz pasta or your choice)
- 2 tablespoons butter
- 3 cloves garlic, minced
- 1 cup heavy cream
- ½ cup grated Parmesan cheese
- 1 teaspoon lemon zest
- 1 teaspoon dried basil
- Salt and pepper to taste
- Fresh parsley or basil, chopped, for garnish
Instructions:
- Boil the pasta until al dente. Reserve 1 cup of the cooking water, then drain the pasta and set it aside.
- While the pasta is cooking, melt the butter in a large skillet over medium heat. Add minced garlic and cook for 1-2 minutes.
- Pour heavy cream into the skillet. Allow it to simmer for 2-3 minutes until slightly thickened. Stir in the grated Parmesan cheese, lemon zest, and dried basil. Continue to stir until the cheese has melted and the sauce is smooth.
- Add the pasta to the skillet and toss to coat. If the sauce is too thick, use the reserved pasta water to achieve the desired consistency. Season with salt and pepper to taste.
