Sundaymail Editor
Chef Rudo Kandiero
QUICK meals are dishes that can be prepared and cooked in a short amount of time, typically less than an hour.
They often require minimal ingredients and equipment, making them ideal for busy weeknights or on-the-go meals. Quick meals save time on preparation and cooking, allowing you to focus on other activities.
They can also be made with ingredients you already have on hand, which makes them budget-friendly. Using fresh ingredients and simple cooking methods ensure that quick meals are healthy and nutritious.
Types of quick meals include:
One-pot wonders: Meals cooked in a single pot, such as stir fries or skillet dinners.
No-cook meals: Meals that require no cooking, such as salads or sandwiches.
Slow cooker meals: Meals cooked in a slow cooker, perfect for busy days.
Oven-ready meals: Meals that can be assembled and cooked in the oven.
Let us explore some delicious quick meal ideas, perfect for busy lives.
Whether you are a student, working professional or parent, these recipes will help you create a meal in no time. Here is a recipe that serves four and requires 25 minutes of preparation time.
Ingredients
Two chicken breasts, diced;
Two cups brown rice, cooked;
Two tablespoons cooking oil;
Four slices bacon, crispy chopped (optional);
One red bell pepper, chopped;
One green bell pepper, chopped;
One yellow bell pepper, chopped;
Three green onion/spring/chives, chopped;
Two tablespoons soy sauce;
One teaspoon sesame seeds;
Two cloves garlic, minced;
Two eggs, scrambled;
Two teaspoons fresh coriander, chopped;
Salt and pepper to taste
Method
- Heat a large skillet or wok over medium heat. Cook the bacon until crispy. Remove from the skillet, chop and set aside. In the same skillet, add diced chicken breasts and season with salt and pepper. Cook until the chicken is browned and cooked through. Remove and set aside.
- Add sesame oil and garlic to the skillet. Cook for one minute. Toss in the bell peppers and sauté for three to four minutes, or until tender.
- Push the vegetables to one side of the skillet. Add scrambled eggs to the other side. Once cooked, mix the eggs with the vegetables.
- Add cooked rice, followed by the chicken, bacon, soy sauce and green onions. Stir everything together, ensuring the rice is coated with soy sauce and heated through.
- Serve hot, garnished with fresh cilantro and green onions.
Power foods
Coriander: Also known as cilantro, it is a rich nutrient herb that reduces inflammation, alleviates symptoms associated with arthritis, aids digestion, relieves symptoms of the irritable bowel syndrome, lowers cholesterol levels, improves heart health, and has anti-bacterial properties that help prevent foodborne illness, supports immune system and manages blood sugar.
Brown rice: It is rich in fibre, prevents constipation, promotes digestive health, supports healthy blood sugar levels, lowers cholesterol, helps in bone health, promotes a healthy gut and boosts immune system.
Food safety guidelines
Wash hands thoroughly before, during and after handling ingredients
Choose pre-cut ingredients wisely, ensure they are stored and handled safely
Cook quick meals to safe temperatures
Reheat leftovers promptly
Keep raw ingredients separate from ready-to-eat foods
Rudo Kandiero is a qualified chef with a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Online Reporter