Midweek meals: Five healthy dinner recipes ready in an hour or less

Want to dish up some healthier meals in 2023? Here are five family dinners that you can have on the table within an hour

From lasagne to enchiladas, these recipes prove healthy doesn't mean boring

Healthier lasagne

recipe by:Derval O'Rourke

Lasagne is a dish that is regularly served on the set of Ireland's Fittest Family. This is my go-to lasagne recipe

Servings

6

Preparation Time

 40 mins

Cooking Time

 60 mins

Total Time

 1 hours 40 mins

Course

 Main

Ingredients

• For the tomato sauce:

• 1 tbsp olive oil

• 1 carrot, peeled and finely chopped

• 1 celery stick, finely chopped

• 1 onion, finely chopped

• 1 red pepper, deseeded and diced

• 3 garlic cloves, crushed

• 400g tin tomatoes

• 1 tbsp dried oregano

• For the cheese sauce:

• 200 ml milk

• 2 tbsp butter

• 1 bay leaf

• ½ tsp nutmeg

• 2 tbsp flour (white flour or spelt flour)

• 1 egg, beaten

• 1 tbsp natural yoghurt

• 25g Cheddar, grated

• salt and pepper

• For the lasagne:

• 2 tbsp olive oil

• 800g mince

• A handful of basil leaves

• 150g lasagne sheets

Method

1. First, make the tomato sauce. Heat the oil in a pan over medium heat.

2. Add the carrot, celery, onion, pepper, oregano and garlic and cook for about six minutes — add a dash of water if the pan becomes dry.

3. Add in the tomatoes and 300ml of water. Simmer uncovered for about 15 minutes. Remove from the heat and purée the sauce.

4. Next, make the cheese sauce. Place the milk, butter, bay leaf and nutmeg in a small pan. Slowly heat the milk until the point at which it is about to boil.

5. Remove the bay leaf and sieve in the flour. Use a whisk to blend the flour into the milk, do this until it begins the thicken.

6. Remove from the heat and add the egg and yoghurt and whisk until it is smooth. Sprinkle in the cheddar and season to taste.

7. Pre-heat the oven to 180°C. You will need a large lasagne dish. Heat the oil over a medium heat in a large pot.

8. Add the mince and cook for about 10 minutes, until browned. Stir in the tomato sauce and basil.

9. Pour half the mince into the lasagne dish. Top with a layer of lasagne sheets.

10. Pour the rest of the mince and top with a second layer of lasagne sheets. Pour the cheese sauce on top.

11. Place the lasagne dish in the oven and cook for about 20 minutes, until golden and bubbling.

12. Leave the cooked lasagne to stand for five minutes. Divide between warmed serving plates.

 

Healthy southern fried chicken

A healthy version of fried chicken, this is absolutely delicious.

Servings

4

Cooking Time

 40 mins

Total Time

 40 mins

Course

 Main

Cuisine

 American

Ingredients

• About 12 chicken thighs, boneless and skin removed

• For the coating:

• 75g plain flour and 75g Cornmeal (polenta, gives a nice crunch)

• 2 tsp garlic powder

• 2 tsp smoked paprika

• 1 tsp dried Italian seasoning

• 1 tsp flaky sea salt and 1 tsp freshly ground black pepper

• Low cal oil for spraying

• For the marinade:

• 200ml buttermilk

• 1 tbsp Worcestershire sauce

• ½ tsp freshly ground black pepper

• 1 tsp flaky sea salt

• ½ tsp onion granules

• ½ tsp dried Italian herbs

• For the coleslaw:

• 120g plain Greek yoghurt (fat-free)

• 60g light mayonnaise 

• 1 tbsp white wine vinegar

• 2 tsp sugar

• 1 tsp Dijon mustard

• ½ tsp salt

• ¼ tsp black pepper

• 200g finely shredded green cabbage

• 100g finely shredded red cabbage (optional)

• 200g shredded carrots

• 1 small red onion

• 1 tbsp granulated sugar (optional to cut through sharpness)

• To serve:

• Potato wedges

Method

1. For the marinade, this is so easy, just mix the ingredients together in a large bowl, add the chicken and coat well. Cover and chill overnight, or for at least four hours. This tenderises the chicken and gives it a nice bite from the buttermilk, adding an extra kick.

2. Preheat the oven to 200°C and line a large baking tray with foil or baking paper, you’ll thank me later!

3. For the crispy coating, mix all the ingredients together in a shallow bowl.

4. Shake off the excess buttermilk from your chicken and dip into the dry mix, turn to coat well on all sides.

5. Place on the lined baking tray. Spray each thigh about 4 times with the oil. 6. Cook for 20–25 minutes, or until crispy, browned and cooked through.

6. While the chicken is cooking, make the coleslaw. 

7. Grate onion with a box grater, it’s less bitter and doesn’t overpower the coleslaw, Scrape grated onion into a large bowl.

8. Add Greek yogurt, mayonnaise, vinegar, sugar, mustard, salt, pepper in a large bowl and whisk to combine. (Reserve a third of the mayo mix to a small container and add one clove of grated garlic, perfect for dipping wedges or chips!)

9. Finally add cabbage, carrots, toss to coat. This is a sharp tangy dressing which cuts through the sweetness of the chicken and just adds a yummy bite.

10. Serve with potato wedges.