It’s a real thing! Healthy dinners that can be made in a flash
Juggling schedules, coordinating pick-up and drop-off and helping the kids with homework… welcome to back to school life. Being strapped for time doesn’t have to mean lack-luster or prepackaged meals for dinner. Shahzadi Devje, Registered Dietitian, shared three underrated and healthy proteins that can be made in 10 to 30 minutes, protects our oceans and will leave loved ones satisfied around the dinner table.
Thai Coconut Shrimp Curry | Low-fat 10-minute dish
Ingredients:
- Shrimp (can be frozen and pre-cooked) 340 g
- Sunflower oil, 4.9 mL (1 tsp)
- Sesame seeds, 9.8 mL (2 tsp)
- Garlic, 4.9 mL (1 tsp)
- Coconut cream, 0.24 L (1 cup)
- Turmeric, 0.61 mL (1/8 tsp)
- Curry powder – mild, 4.9 mL (1 tsp)
- Salt, 3.7 mL (3/4 tsp)
- Cilantro – fresh, 0.14 L (1/2 cup)
- Lime juice, 4.9 mL (1 tsp)
- Red chili, 1 (optional)
Directions:
- Thaw, drain and dry shrimp
- Heat oil in pan over medium heat
- Fry sesame seeds and garlic until lightly brown
- Add coconut cream, turmeric, curry powder, salt and simmer for 2 mins
- Add shrimp and warm through for 2 minutes
6. Wash and finely chop cilantro. Garnish curry with cilantro - Wash and finely chop chili. Add lime juice and chili. Serve with rice
Easy Lemon Pepper Salmon | Low-carb 20-minute dish
Ingredients:
- Salmon fillets – frozen, 450g
- Black pepper, 4.9 mL (1 tsp)
- Salt, 3.3 mL (2/3 tsp)
- Lemon zest, 14.8 mL (1 tbsp)
- Lemon juice, 59.2 mL (4 tbsp)
- 1 tomato – small
- Lemon, 1 – small
- Olive oil, 7.4 mL (1/2 tbsp)
Directions:
- Thaw, drain and dry salmon fillets
- Preheat oven to 420 degrees Fahrenheit. Lay parchment paper in oven-proof sheet pan and place fillets
- Combine pepper and salt. Season fillets on both sides with salt-pepper mixture
- Sprinkle lemon zest evenly over fillets
- Combine lemon juice and oil and mix. Pour over fillets
- Wash and cut tomato and lemon in medium slices and arrange on fillets
- Place in middle shelf of oven and bake for about 15 minutes. Since the cooking time depends on the fillet thickness and oven temperatures, check with a fork to confirm that fish is fully cooked
Tuna Cutlets | Lean-protein 20-minute dish
Ingredients:
- Potatoes – small, 590 g
- Water, 1.43 L (6 cups)
- Onions – medium, 2
- Garlic, 7.4 mL (1/2 tbsp)
- Olive oil – extra virgin, 66.6 mL (4 1/2 tbsp)
- Curry leaves, 7.4 mL (1/2 tbsp)
- Paprika powder, 14.8 mL (1 tbsp)
- Salt, (7.5 mL) 22.2 mL (1 1/2 tsp)
- Tuna, 2 cans
- Egg, 1
- Cilantro – fresh, handful
Directions:
- Wash and boil potatoes in water for 15-20 mins. The potatoes should be completely submerged in water
- Peel and dice onions and crush garlic. In medium pan, heat 1 1/2 tbsp oil and fry curry leaves, garlic and onions. Cook until onions are soft and lightly golden
- Add paprika and salt. Cook for 1 minute, turn off heat and allow mixture to cool slightly
- Drain tuna in strainer and set aside
- In a bowl, beat egg and set aside
- Wash and finely chop cilantro and set aside
- Place cooked potatoes in cold water to cool. Remove skin and mash.
- Add tuna, onion-spice mixture and cilantro. Mix thoroughly
- Shape 14 round flattened cutlets and set aside
- Heat 2 tbsp of oil in large pan. Dip 7 cutlets in egg and arrange in pan. Fry on both sides until golden and crispy. Repeat with remaining 7 cutlets
- Shahzadi Devje RD, CDE, MSc. is an award-winning media dietitian and food blogger at shahzadidevje.com