Healthy Meals You Can Try At Home

by Kevin | 25 Jun 2019

Opting for healthier meals but your wants are not meeting your budget?
There are many eateries in Malaysia providing healthier alternatives in their menu. There is a growing trend also among people in Malaysia that are more aware of what they eat and are going for healthier or eating clean. To eat clean is a good thought but if it is not fitting your budget rather make these healthy meals at home as you get to save much more, make in the quantity that fits your appetite and you get to control what goes into your food!. Below I will be sharing some healthy yet delicious meal menu that you can try today!

1. Chipotle Chicken Quinoa Burrito Bowl

Ingredients:
• 1 tablespoon finely chopped chipotle peppers in adobo sauce
• 1 tablespoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground cumin
• 1 pound boneless, skinless chicken breast/salmon
• 1/4 teaspoon salt
• 2 cups cooked quinoa
• 2 cups shredded romaine lettuce
• 1 cup canned pinto beans, rinsed
• 1 ripe avocado, diced
• 1/4 cup prepared pico de gallo or other salsa
• 1/4 cup shredded Cheddar or Monterey Jack Cheese
• Lime wedges for serving

How to Make It:
1- Preheat grill to medium-high or preheat broiler.

2- Then, combine chipotles, oil, garlic powder and cumin in a small bowl.

3- Next, oil the grill rack or a rimmed baking sheet, if broiling. Season chicken with salt. Grill the chicken for 5 minutes or broil it on the prepared baking sheet for 9 minutes. Turn, brush with chipotle glaze and continue cooking until an instant-read thermometer inserted in thickest part registers 165°F, 3 to 5 minutes on the grill or 9 minutes under the broiler. Transfer to a clean cutting board. Chop into bite-sized pieces.

4- Lastly, assemble each burrito bowl with 1/2 cup quinoa, 1/2 cup chicken, 1/2 cup lettuce, 1/4 cup beans, 1/4 avocado, 1 tablespoon pico de gallo or other salsa and 1 tablespoon cheese. Serve with a lime wedge.

2. Peanut Butter Chocolate Chip Oatmeal Energy Balls

Ingredients:
• 1 cup (dry) oatmeal (I like old fashioned)
• ⅔ cup toasted unsweetened coconut flakes
• ½ cup peanut butter
• ½ cup ground flaxseed
• ⅓ cup honey
• 1/2 cup mini chocolate chips
• 1 teaspoon vanilla extract

How to Make It:
1- First step is to add everything to a medium bowl and mix to combine well. Next, stick the bowl in the fridge and let it chill for about half an hour. This is resting time is to ensure that the balls will stick together when rolled.

2- Next, after the chilling time take a tablespoon of the mixture in your hand and roll into a ball. Repeat with remaining oat mixture. If the balls aren’t sticking together after the resting period, you can add a little more honey or peanut butter, stir well, and try rolling again. This might be because it just needs a little more of the wet ingredients to hold together well. Also, the moisture in the peanut butter will depend on the brand or type that you use.

3- Lastly, store in an airtight container in the fridge for up to 2 weeks or in the freezer much longer.

3. Broccoli & Sausage Skillet Pizza

Ingredients:
• ½ cup chopped peeled broccoli stems plus 1 cup bite-size broccoli florets (about 4 ounces total), divided
• ¼ cup fresh basil
• ¼ cup toasted walnuts
• 1 clove garlic, smashed
• 1 tablespoon lemon zest, reserved
• 1 tablespoon lemon juice
• ¼ teaspoon salt
• 2 tablespoons extra-virgin olive oil
• 6 ounces Italian sausage, casing removed
• 1 pound whole-wheat pizza dough
• 4 ounces sliced fresh mozzarella cheese and torn into pieces
• 12 grape tomatoes, halved
• 2 tablespoons freshly grated Parmesan cheese
• ¼ teaspoon ground pepper

How to Make It:
1- Preheat oven to 450°F. Next, coat a 12-inch cast-iron skillet with cooking spray or olive oil.

2- Then combine broccoli stems, basil, walnuts, garlic, lemon juice and salt in a food processor. Pulse until finely chopped. Add oil and process to combine.

3- Next, cook sausage in a small skillet over medium-low heat, breaking up with a spoon, until no longer pink for about 4 to 6 minutes.

4- Now working on a lightly floured surface, roll and stretch pizza dough into a 12-inch circle. Now transfer to the prepared pan, pressing the dough 1 inch up the sides. Next, spread the dough with the pesto and sprinkle with the sausage, broccoli florets, lemon zest, mozzarella, tomatoes, Parmesan and pepper.

5- Bake the pizza until crust is golden brown and the cheese is browned in spots, 30 to 35 minutes. Let stand for 10 minutes before serving. To make ahead you must refrigerate pesto for up to 2 weeks.

4. Sauteed Broccoli and Kale with Toasted Garlic Butter

Ingredients:
• 2 bunches kale
• 1 cup water, divided
• 2 large heads broccoli (trimmed and cut into florets)
• 2 tablespoons olive oil, divided
• 4 tablespoons unsalted butter
• 5 cloves garlic, thinly sliced
• ¼ teaspoon crushed red pepper and a bit more for garnishing
• ¾ teaspoon sea salt

How to Make It:
1- Remove tough ribs and stems from the kale leaves; coarsely chop the greens. Next, cook the kale in ½ cup water in a large skillet over medium-high heat, covered, until barely tender, 2 to 3 minutes. Transfer to a colander. Now cook broccoli the same way with the remaining ½ cup water. Transfer kale to a large bowl; drain the broccoli in the colander. Wipe the pan dry.

2- Next, heat 1 tablespoon oil in the pan over medium-high heat. Now you may add the kale and cook stirring often until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl. Heat remaining oil in the pan, add the broccoli and cook, stirring often, until tender and browned in spots, 4 to 6 minutes. Transfer to the bowl.

3- Now, heat butter, garlic, and crushed red pepper in the pan over medium heat until the butter is melted. Cook it while stirring constantly until the garlic is light brown, 1 to 2 minutes. Drizzle some of the butter over the vegetables and sprinkle with ¾ teaspoon salt; gently toss to combine.

5. Mediterranean Tuna Spinach Salad

Ingredients:
• 1½ tbsp tahini
• 1½ tbsp lemon juice
• 1½ tbsp water
• 5 oz can of tuna can, chunk light in water (drained)
• 4 Kalamata olives pitted and chopped
• 2 tbsp feta cheese
• 2 tbsp parsley
• 2 cups baby spinach

How to Make It:
1-First step is to whisk tahini, lemon juice and water together in a bowl. Then add tuna, olives, feta and parsley; stir to combine. You may serve the tuna salad over 2 cups spinach.

♥Enjoy these recipes♥
Thank You!

*P.S. pictures are for illustration purpose only.