Eat healthy Stay healthy…
Healthy & easy lunch or dinner recipes that can be whipped up in just 30 minutes.
We should follow a balanced diet rather than chasing fad diets. Our body needs all three macronutrients- proteins, carbs & fat, the key is eating in moderation & portion control.
Here is a healthy meal plan that can be enjoyed for lunch or dinner without any guilt.
- Brown Basmati Rice
- Pan-roasted boneless chicken
- Roasted Veggies
- Lentil spinach curry or soup
More Healthy Meal Plan Recipes, Click Here
5 minute Instant Pot Red lentil Spinach Mushroom Curry or Soup, click for recipe
Brown Basmati Rice
30 Minute Healthy Meal Plan | Brown Rice | Pan Roasted Chicken | Roasted Veggies
Cook time
Total time
Author: Thasneen
Recipe type: Main
Serves: 5 people
Ingredients
- Brown basmati rice or regular brown rice- 2 cups
- Water- 2¼ cups
- Salt- ½ tsp (optional)
Instructions
- I've used Instant Pot for pressure cooking the rice.
- Rinse the rice taken in a strainer under running water. I didn't soak the rice, if you prefer can be soaked for 15 minutes.
- Into the stainless steel pot, add rice, water & salt.
- Close the pot with the lid.
- Select pressure cook setting, set time to 25 minutes at high pressure.
- After 25 minutes of pressure cooking, do a quick pressure release.
- Remove the stainless steel pot from the main pot & keep it covered with a lid.
Notes
-Cooking in a rice cooker, for 2 cups rice add 3¾ cups water.
-Cooking in a saucepan over stovetop: for 2 cups rice add 4 cups water, brown rice takes longer time to cook, to be cooked for at least 35 to 40 minutes till the rice turns soft.
-Cooking in a saucepan over stovetop: for 2 cups rice add 4 cups water, brown rice takes longer time to cook, to be cooked for at least 35 to 40 minutes till the rice turns soft.
Pan-Roasted Chicken Recipe
30 Minute Healthy Meal Recipes | Brown Rice | Pan Roasted Chicken | Roasted Veggies
Prep time
Cook time
Total time
Author: Thasneen
Recipe type: Main
Ingredients
- Boneless chicken breast or thighs- 2, halved vertically
- Italian seasoning- 1½ tsp
- Ground cumin- 1½ tsp
- Ground black pepper- ½ tsp
- Salt- 1 tsp
- Olive oil- 2 tbsp
Instructions
- I've halved the chicken breasts vertically, so there will be 4 fillets.
- In a bowl, combine chicken along with the spices. You can literally add any kind of seasonings.
- Let marinate for 5 minutes.
- Place a cast-iron skillet or non-stick pan over medium heat. Let turn hot.
- Add oil, spread the oil on the pan.
- Place the chicken on the pan, let the bottom side turn golden in color. Flip over & let the other side cook well.
- Flip over again & cook till both sides have cooked well & turns golden brown. Ensure to cook over medium heat.
- Transfer to a plate & keep it covered.
Roasted Veggies
Roasted Veggies
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Total time
Author: Thasneen
Recipe type: Side dish
Serves: 4 People
Ingredients
- Green Beans- 15, halved
- Baby Carrots- 10, halved
- Italian Seasoning- 1½ tsp (or any other seasonings)
- Hoisin sauce- 2 tbsp (or add soy sauce)
- Ground black pepper- ½ tsp
- Parmesan cheese- ¼ cup
Instructions
- Place a wide pan over medium heat.
- Add green beans & carrots, cook covered for a few minutes till the veggies turn soft.
- Add Italian seasoning or any other seasoning of your choice & ground black pepper, stir fry.
- Let the veggies turn light golden brown.
- Add hoisin sauce, stir fry for 3 minutes.
- Finally, add parmesan cheese & stir fry for a minute.
- Remove the pan from the heat & keep it covered.
