9 quick & healthy dinner ideas and recipes

No ideas for dinner? Skip the ready meal and whip up one of these healthy & easy dinner ideas to finish your day the tasty way…

Related: 7 healthy cooking methods & best ingredient swaps

Tasty chicken burgers (serves 4)

Ingredients:

• 450g minced chicken
• 1 small onion, finely chopped
• 2tsps tarragon, freshly chopped
• 50g breadcrumbs
• 2 large egg yolks

Method:

1. Put the chicken into a bowl with the onion, tarragon, breadcrumbs and egg yolk. Mix well, then stir in 75ml cold water and season.
2. Divide into four portions and, using the back of a wet spoon, flatten each to a thickness of 2.5cm. Cover and chill for 30 mins.
3. Cook them under a hot grill or on a barbecue for about 6-7 mins, until cooked through.

Per serving: cals 105 | fat 2g | sat fat 0.1g | protein 19g

Lemongrass beef and rice noodle salad (serves 4)

This beef and rice noodle salad is one of the best healthy dinner ideas for a balmy summer’s evening…

Ingredients:

• 400g sirloin steak
• 2tbsps groundnut oil or vegetable oil
• 1 small cucumber, peeled
• 175g dried rice noodles
• Drizzle of sesame oil
• 1 small bunch coriander, stalks discarded and leaves left whole
• 2 spring onions, sliced
• 1 x 250g pack cherry tomatoes, cut in half

For the dressing:

• 1 red chilli, deseeded and finely chopped
• 1 stalk lemongrass, the bottom 7½ cms halved and very thinly sliced
• 1tsp grated ginger
• 1 small shallot, finely sliced
• 2tbsps Thai fish sauce
• 1tbsp soft brown sugar
• Juice of 1 lime

Method:

1. Bring a large pan of water to the boil and season the steak.
2. Heat a griddle or frying pan with 2tbsps groundnut or vegetable oil until very hot. Cook the steak for 3-4 mins on either side until nicely seared on the outside and still pink inside. Remove from the pan and leave to rest for a few mins. Slice the steak thinly then transfer to a shallow dish.
3. Combine the dressing ingredients in a small bowl and stir until the sugar has dissolved. Now spoon half the dressing over the still warm beef.
4. Cut the cucumber in half and run a vegetable peeler down the side so you end up with thin ribbons. Discard the seedy core and set the ribbons aside.
5. Cook the noodles in the boiling water according to packet instructions, then drain and rinse with cold water. Place the noodles in a large bowl, drizzle a little sesame oil over the top and toss. Add the beef and dressing and stir. Throw in the coriander, spring onions, cucumber and tomatoes with the remaining dressing and toss again.

Per serving: cals 422 | fat 14g | sat fat 4g | protein 35g

Thai chicken broth (serves 4)

Looking for healthy dinner ideas to enjoy on a cold evening? This broth is sure to warm you up…

Ingredients:

• 200g cooked chicken
• 1-2tbsps medium curry paste
• 200ml reduced-fat coconut milk
• 600ml vegetable stock
• 2 pak choi, chopped
• Handful of sugar snap peas
• 4 spring onions, chopped

Method:

Heat the curry paste in a pan, then add the coconut milk and stock. Bring to the boil. Then add the chicken, pak choi, sugar snap peas and spring onion. Simmer for 2-3 mins. Serve in warmed bowls.

Per serving: cals 110 | fat 4g | sat fat 0.1g | protein 17g

Fried rice with prawns (serves 4)

Ingredients:

• 150g cooked basmati rice
• 2tbsps sesame oil
• 3 eggs, lightly beaten
• 250g cooked peas
• 250g cooked, peeled prawns

Method:

1. Heat 1tsp of oil in an omelette pan, pour in half the beaten egg, tilting the pan for about 1 min until egg is set. Put omelette onto a warm plate. Repeat with the remaining egg to make another omelette. Again keep warm.
2. Add the remaining oil to the pan and stir in the rice and peas until warmed through. Then stir in the prawns.
3. Roll up the omelettes and chop into three. Add the chopped omelette to the rice and peas and cook for 1-2 mins until heated through.
4. Divide the rice among four warmed bowls and top with the omelette.

Per serving: cals 328 | fat 11g | sat fat 2g | protein 21g

Mushroom frittata (serves 4)

Ingredients:

• 300g mixed mushrooms, sliced (e.g. button, shiitake, chestnut)
• 6 medium eggs, beaten
• 50g watercress, chopped
• 1tbsp olive oil
• 2tbsps thyme, freshly chopped
• Zest and juice of ½ lemon
• Salt and freshly ground black pepper

Method:

1. Heat the olive oil in a large, deep frying pan over a medium heat. Add the mushrooms and thyme and stir-fry for 5-6 minutes until starting to soften and brown slightly. Stir in the lemon zest and juice, leaving to bubble for around 1 minute.
2. Now lower the heat and preheat the grill. Add the watercress to the beaten eggs, season to taste with the salt and pepper, and pour into the pan. Cook for around 7-8 minutes until the sides and base are firm but the centre is still soft.
3. Then transfer the pan to the grill, cooking for 4-5 minutes until just set. Cut into wedges and serve with a green salad.

Per serving: cals 148 | fat 12g | sat fat 3g | protein 19g

Coconut & ginger curried mussels (serves 4)

Ingredients:

• 1.5kg mussels
• 2tbsps olive oil
• 3 shallots, peeled and chopped
• 2 green chillies, deseeded and chopped
• 4cm piece of root ginger, peeled and finely chopped
• 1tbsp mild curry paste
• 1 x 400ml can coconut milk
• Bunch of fresh coriander, trimmed and chopped

Method:

1. Scrub and de-beard the mussels, discarding any that remain open when given a sharp tap. Heat the olive oil in a very large saucepan and add the shallots, cooking for around 2-3 minutes until soft. Add the chillies and ginger and cook for a further minute.
2. Add the mussels, cover, and cook for 3-4 minutes, shaking the pan occasionally, until the shells open.
3. Stir the curry paste into the coconut milk and pour the mixture over the mussels. Cook for a further 3-4 minutes, then remove from the pan and discard any mussels with closed shells. Sprinkle over the chopped coriander and serve straight away.

Per serving: cals 361 | fat 13g | sat fat 2g | protein 19g

Tuna steaks with parsley salsa verde (serves 4)

These tuna steaks are one of the best healthy dinner ideas for date night…

Ingredients:

• 2tbsps olive oil
• 4 x 150g tuna steaks
• 4 x 6 cherry tomatoes on the vine
• For the salsa verde
• Large bunch of parsley
• 5 sprigs of mint
• A few basil leaves
• 3 garlic cloves, peeled and crushed
• 3tbsps capers
• 5tbsps olive oil
• 1tbsp lemon juice
• Green salad, to serve

Method:

1. For the salsa verde, tear up the parsley (including the stalks) and remove the leaves from the mint. Put into a processor with the basil, garlic, capers, olive oil, lemon juice and a pinch of salt. Whizz until smooth. Taste, then season with salt and ground black pepper.
2. Heat the olive oil in a frying pan until hot. Fry the tuna steaks and tomatoes for 4 mins, turning the tuna halfway through, or until the tuna is brown.
3. Serve the tuna and tomatoes with the salsa verde spooned over, and a fresh green salad.

Per serving: cals 375 | fat 25g | sat fat 4g | protein 28g

Mini chicken kebabs and avocado salsa (serves 2)

Ingredients:

• 2 skinless chicken breasts, sliced
• 2tsps sesame seeds
• 1 lemon (zest and juice)
• 1 avocado
• ½ cucumber
• 1 red chilli, deseeded and finely chopped
• 1 handful coriander leaves
• Olive oil
• Salt and freshly ground black pepper

Method:

1. Toss the chicken with the sesame seeds, lemon zest and some seasoning. Thread onto skewers.
2. Chop the avocado and cucumber into small, equal-sized cubes and toss with the lemon juice, chilli and coriander leaves. Drizzle on a little olive oil and season with salt and pepper.
3. Add a little oil to a frying pan and add the chicken, fry until golden on all sides and cooked through. Serve with the salsa.
   Per serving: cals 355 | fat 21g | sat fat 3g | protein 36g

Quick Thai prawn curry (serves 4)

No time for fancy cooking? This quick Thai prawn curry is one of the best healthy dinner ideas to try…

Ingredients:

• 400ml reduced-fat coconut milk
• 200ml chicken stock
• 2tbsps Thai green curry paste
• 16 raw tiger prawns
• 6 spring onions, sliced diagonally
• 2tbsps lime juice
• 125g peas
• 8 cherry tomatoes
• 4tbsps fresh coriander, chopped
• Salt and freshly ground black pepper
• 300g basmati rice

Method:

1. Place the coconut milk, chicken stock and Thai green curry paste in a wok or large frying pan and heat through until just boiling.
2. Stir in the tiger prawns, spring onions, lime juice, peas and cherry tomatoes and simmer for around 4-5 minutes, until the prawns are cooked through.
3. Finally stir in the chopped coriander and season with salt and pepper to taste. Serve with basmati rice.

Per serving: cals 323 | fat 10.5g | sat fat 1g | protein 35g

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