Introduction:
Discover a collection of quick and healthy budget-friendly
recipes tailored for busy professionals. From one-pan stir-fries to nutritious
salads, fuel your day with delicious homemade meals that won't break the bank.
Download now and enjoy hassle-free cooking!
In the fast-paced
world of busy professionals, finding time to cook healthy meals can be a
challenge. This E-book aims to provide 10 delicious, budget-friendly recipes
that are not only easy to prepare but also nutritious. Each recipe is tailored
for two servings, making it perfect for couples or individuals. Say goodbye to
takeout and hello to convenient, homemade meals that fuel your body and mind.
Recipe 1: One-Pan Chicken and Vegetable Stir-Fry
Ingredients:
- 2 boneless, skinless chicken breasts, thinly sliced
- 1 cup broccoli florets
- 1 bell pepper, thinly sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1 tablespoon olive oil
- Salt and pepper to taste
- Cooked Brown Rice (for serving)
Cook Time: 15 minutes
Serving: 2
Instructions:
Heat olive oil in a
large pan over medium-high heat.
Add chicken slices
and stir-fry until cooked through. Remove from the pan and set aside.
In the same pan,
add more olive oil if needed and stir-fry the broccoli, bell pepper, and carrot
until tender-crisp.
Return the cooked
chicken to the pan.
In a small bowl,
mix soy sauce, hoisin sauce, and sesame oil. Pour the sauce over the chicken
and vegetables. Toss to coat.
Cook for an
additional 2 minutes, stirring constantly.
Season with salt
and pepper to taste.
Serve over cooked
brown rice.
Recipe 2: Quinoa and Black Bean Bowl
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 avocado, diced
- 1 tomato, diced
- ¼ cup chopped fresh cilantro
- Juice of 1 lime
- Salt and pepper to taste
Preparation Time:
10 minutes
Cook Time: 20 minutes
Serving: 2
Instructions:
In a medium
saucepan, bring quinoa and water/broth to a boil. Reduce heat to low, cover,
and simmer for about 15-20 minutes, or until the quinoa is tender and the
liquid is absorbed.
In a large bowl,
combine cooked quinoa, black beans, corn, avocado, tomato, and cilantro.
Drizzle lime juice
over the mixture and toss to combine.
Season with salt
and pepper to taste.
Divide the mixture
into two bowls and enjoy.
Recipe 3: Veggie Omelette
Ingredients:
- 4 eggs
- ¼ cup milk or water
- 1 tablespoon olive oil
- ½ cup diced bell peppers
- ½ cup diced tomatoes
- ½ cup chopped spinach
- ¼ cup grated cheddar cheese
- Salt and pepper to taste
Preparation Time:
10 minutes
Cook Time: 10 minutes
Serving: 2
Instructions:
In a bowl, whisk
together eggs, milk/water, salt, and pepper.
Heat olive oil in a
non-stick skillet over medium heat.
Add diced bell
peppers and sauté for 2 minutes.
Add diced tomatoes
and chopped spinach, and sauté for an additional 2 minutes.
Pour the egg
mixture over the vegetables in the skillet.
Allow the eggs to
cook undisturbed for a minute, then gently push the cooked edges towards the centre
using a spatula.
Sprinkle-grated
cheddar cheese over one-half of the omelette.
Once the eggs are
mostly set, carefully fold the omelette in half.
Cook for another
minute or until the cheese is melted and the eggs are fully cooked.
Slide the omelette
onto a plate and serve.
Recipe 4: Lentil and Vegetable Soup
Ingredients:
- ½ cup dried green or brown lentils, rinsed and drained
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- 4 cups vegetable broth
- 1 bay leaf
- 1 cup diced tomatoes (canned or fresh)
- Salt and pepper to taste
- Chopped fresh parsley (for garnish)
Preparation Time:
10 minutes
Cook Time: 25 minutes
Serving: 2
Instructions:
In a medium pot, heat
olive oil over medium heat.
Add chopped onion,
diced carrots, and diced celery. Sauté for about 5 minutes until the vegetables
start to soften.
Add minced garlic,
ground cumin, and ground turmeric. Cook for an additional 1-2 minutes until
fragrant.
Add rinsed lentils,
vegetable broth, bay leaf, and diced tomatoes to the pot.
Bring the mixture
to a boil, then reduce heat to low, cover, and simmer for about 20 minutes or
until the lentils are tender.
Season with salt
and pepper to taste.
Remove the bay
leaf.
Ladle the soup into
bowls and garnish with chopped fresh parsley.
Recipe 5: Mediterranean Chickpea Salad
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- ½ red onion, thinly sliced
- ½ cup cherry tomatoes, halved
- ¼ cup chopped Kalamata olives
- 2 tablespoons crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Preparation Time:
15 minutes
Cook Time: 0 minutes
Serving: 2
Instructions:
In a large bowl,
combine chickpeas, diced cucumber, diced bell pepper, sliced red onion, cherry
tomatoes, and chopped Kalamata olives.
In a small bowl,
whisk together olive oil, red wine vinegar, salt, and pepper.
Drizzle the
dressing over the chickpea mixture and toss to combine.
Divide the salad
into two plates and sprinkle crumbled feta cheese and chopped fresh parsley on
top.
Recipe 6: Baked Salmon with Lemon and Dill
Ingredients:
- 2 salmon fillets
- 1 lemon, thinly sliced
- 2 tablespoons fresh dill, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
Preparation Time:
10 minutes
Cook Time: 15 minutes
Serving: 2
Instructions:
Preheat the oven to
375°F (190°C).
Place salmon
fillets on a baking sheet lined with parchment paper.
Drizzle olive oil
over the salmon and season with salt and pepper.
Arrange lemon
slices on top of the salmon fillets.
Sprinkle chopped
dill over the salmon.
Bake in the
preheated oven for about 12-15 minutes, or until the salmon is cooked through
and flakes easily with a fork.
Serve the baked
salmon with your choice of steamed vegetables or a side salad.
Recipe 7: Sweet Potato and Black Bean Tacos
Ingredients:
- 2 small sweet potatoes, peeled and diced
- 1 tablespoon olive oil
- 1 teaspoon chilli powder
- ½ teaspoon ground cumin
- Salt and pepper to taste
- 1 can (15 oz) black beans, drained and rinsed
- 4 small whole wheat tortillas
- Toppings: diced avocado, Greek yoghurt, chopped cilantro
Preparation Time:
10 minutes
Cook Time: 20 minutes
Serving: 2
Instructions:
Preheat the oven to
400°F (200°C).
In a bowl, toss
diced sweet potatoes with olive oil, chilli powder, ground cumin, salt, and
pepper.
Spread the seasoned
sweet potatoes on a baking sheet and roast in the preheated oven for about 20
minutes, or until they are tender and slightly crispy.
In a small pot,
heat the black beans over medium heat until warmed through.
Warm the whole wheat
tortillas in a dry skillet or microwave.
Assemble the tacos
by placing a spoonful of black beans and roasted sweet potatoes on each
tortilla.
Top with diced
avocado, a dollop of Greek yoghurt, and chopped cilantro.
Fold the tortillas
and enjoy your delicious sweet potato and black bean tacos.
Recipe 8: Spinach and Mushroom Whole Wheat Pasta
Ingredients:
- 6 oz whole wheat pasta
- 1 tablespoon olive oil
- 2 cups sliced mushrooms
- 2 cloves garlic, minced
- 4 cups fresh baby spinach
- ¼ teaspoon red pepper flakes (optional)
- Juice of 1 lemon
- Grated Parmesan cheese (for serving)
- Salt and pepper to taste
Preparation Time:
10 minutes
Cook Time: 15 minutes
Serving: 2
Instructions:
Cook the whole
wheat pasta according to package instructions. Drain and set aside.
In a large skillet,
heat olive oil over medium heat.
Add sliced
mushrooms and sauté for about 5 minutes until they release their moisture and
turn golden brown.
Add minced garlic
and red pepper flakes (if using). Sauté for an additional 1 minute until
fragrant.
Add fresh baby
spinach to the skillet and cook until wilted.
Toss the cooked
pasta into the skillet and drizzle with lemon juice.
Season with salt
and pepper to taste. Toss to combine all the ingredients.
Divide the pasta
between two plates and sprinkle grated Parmesan cheese on top.
Recipe 9: Quick and Easy Vegetable Stir-Fry
Ingredients:
- 2 cups mixed vegetables (such as bell peppers, snap peas, carrots, and broccoli), sliced
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 teaspoon sesame oil
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- ½ teaspoon grated fresh ginger
- Cooked brown rice (for serving)
Preparation Time:
10 minutes
Cook Time: 10 minutes
Serving: 2
Instructions:
In a small bowl,
whisk together soy sauce, oyster sauce, and sesame oil.
Heat olive oil in a
large pan or wok over high heat.
Add minced garlic
and grated ginger. Sauté for about 30 seconds until fragrant.
Add the mixed
vegetables to the pan and stir-fry for about 3-4 minutes until they are
tender-crisp.
Pour the sauce
mixture over the vegetables and toss to coat.
Cook for an
additional 1-2 minutes, stirring constantly.
Serve the vegetable
stir-fry over cooked brown rice.
Recipe 10: Greek Yogurt Parfait
Ingredients:
- 1 cup Greek yoghurt
- ½ cup granola
- ½ cup mixed fresh berries (such as strawberries, blueberries, and raspberries)
- 2 tablespoons honey
- 1 teaspoon vanilla extract
Preparation Time: 5
minutes
Cook Time: 0 minutes
Serving: 2
Instructions:
In two glasses or
bowls, layer Greek yoghurt, granola, and mixed fresh berries.
Drizzle honey and
vanilla extract over the top of each parfait.
Enjoy your
nutritious and satisfying Greek yoghurt parfait as a quick breakfast or snack.
Conclusion:
Eating
healthy as a busy professional doesn't have to be complicated or expensive.
With these 10 recipes, you have a variety of options that are not only quick to
prepare but also delicious and nourishing. Whether you're cooking for yourself
or sharing a meal with a loved one, these budget-friendly recipes will help you
stay on track with your health goals while keeping up with your busy schedule.
Say goodbye to takeout and hello to homemade goodness
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