NUTRITION: Inspiring healthy dinner recipes for those long Summer nights
Quick and healthy dinner recipes inspired by Summer
Try our simple yet delicious Summer dinner recipes that all take less than 30 minutes to make allowing you to enjoy the rest of your evening guilt-free.
Grilled Salmon with Greek Salad
You can whip up this light and refreshing dish in just 20 minutes. It doesn’t get easier than that!
1 6-oz. container low fat Greek yogurt
2 tbsp. fresh lemon juice
Freshly ground black pepper
2 tbsp. chopped fresh mint
1 tbsp. chopped fresh dill
1 1/4 lb. skinless salmon fillet, cut into 4 pieces
2 tbsp. red wine vinegar
1 tbsp. olive oil
1/2 tsp. dry oregano
1 1/2 lb. tomatoes, cut into small wedges
1 seedless cucumber, cut into 1/2″ pieces
1/4 red onion, thinly sliced
In a small bowl, mix together the yogurt, lemon juice, and 1/4 teaspoon pepper; then fold in the mint and dill.
Heat the grill to medium-high. Season the salmon with 1/4 teaspoon each salt and pepper. Grill until opaque throughout, between 3 to 5 minutes per side then transfer to plates.
In a large bowl, whisk together vinegar, oil, oregano, and 1/4 teaspoon each salt and pepper. Toss with tomatoes, cucumber, and onion. Serve with the salmon and tzatziki.
Chicken, Green Bean, and Sweetcorn Pasta
This heart-healthy, 25-minute dinner features green beans and spinach, but would taste equally delicious with asparagus, sugar snaps, or garden peas.
12 oz. penne pasta
8 oz. green beans, trimmed and halved
1 lb. boneless, skinless chicken breasts, cut into 1/2-inch chunks
2 tbsp. fresh lemon juice
1 large egg yolk
2 tbsp. single cream
5 oz. baby spinach
1 oz. Parmesan, grated (about 1/2 cup)
2 spring onions, thinly sliced
Cook the pasta per package directions, adding the green beans to the pot for the last minute. Reserve 1/2 cup of cooking water; drain, then return the pasta and green beans to pot.
Grill the chicken until golden brown and cooked through, tossing once every 6 to 8 minutes; remove from heat and toss with lemon juice.
In a small bowl, whisk the egg yolk and single cream together. Toss the egg mixture with the pasta and green beans, then fold in the chicken, spinach, parmesan, and the 1/4 cup of pasta water. Ensure the pasta is fully coated and add more pasta water if needed. Fold in the spring onions and sit in the garden to enjoy.
Cauliflower Fried Rice
Say goodbye to takeout fried rice and avoid a calorie bomb with this easy, vegetarian fried rice recipe is bursting with flavour thanks to ginger, honey, and edamame. If you want to make it vegan, skip the eggs and swap the honey for maple syrup in the sauce.
1/2 large head cauliflower
2 tbsp. vegetable oil
1 orange pepper, cut into thin 1/2″ pieces
1 spring onion, thinly sliced
1 2″ piece ginger, cut into thin matchsticks
2 tbsp. low-sodium soy sauce
2 tsp. chili paste
2 tsp. honey
4 large eggs
1 c. frozen peas, thawed
1 c. frozen edamame, thawed
Lime wedges, for serving
Cut the cauliflower into florets, discarding the tough inner core and leaves. Working in batches, transfer the cauliflower to the bowl of a food processor. Pulse until the cauliflower resembles rice, about 15 seconds. (Be careful not to over-process or the cauliflower will get mushy.) Set this aside, then repeat with the remaining cauliflower.
Heat 1 tablespoon oil in a large cast-iron skillet over a medium-high heat. Add the pepper, the white parts of the spring onion, and the ginger; fry until all the ingredients are cooked. Add the cauliflower, stir in to combine all the ingredients and cook, covered, stirring once, for 5 minutes.
Meanwhile, in a small bowl, whisk together the soy sauce, chili garlic paste, and honey. In a separate small bowl, lightly beat the eggs. Push the cauliflower mixture to one side of the skillet, add the remaining 1 tablespoon of oil, then the eggs, scrambling until cooked.
Remove skillet from heat and fold in the eggs, sauce, peas, and edamame. Serve with thinly sliced spring onion greens and lime wedges.
Curry Chickpea Protein Bowl
Perfect for a dinner loaded with super foods like avocado, sweet potatoes, and kale. Layer in the veggies & superfoods for the ultimate protein bowl that packs a curry punch and only takes 30 minutes to make.
1 tbsp Extra Virgin olive oil
1 can chickpeas, drained & rinsed
1 tsp curry powder
1 tbsp Extra virgin olive oil
2 sweet potatoes, peeled & cut into 1-inch chunks
2 tsp garlic and pepper seasoning
1 bunch kale, ribs & stems removed, cut into 2
1/2 cup carrots, cut into thin strips
1/2 cup chopped red cabbage
1 large avocado, peeled, pitted & sliced
2 cups quinoa, cooked
1 tbsp sesame seeds, for garnish
1/2 cup hummus
3/4 cup Greek plain yogurt
salt & pepper to taste
In a skillet, add the oil and chickpeas. Sauté and add the curry powder. Stir until well combined then set aside.
Set your oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper. Drizzle oil over the sweet potatoes & sprinkle garlic and pepper seasoning on the baking sheet. Mix until well combined. Bake in the oven for 30 minutes, or until potatoes are soft. Set aside.
Put the hummus, yogurt and a few pinches of salt and pepper into a bowl. Vigorously stir the mixture until thoroughly blended.
In a large bowl, add the kale, curried chickpeas, pepper & garlic roasted sweet potatoes, carrots, cabbage, avocado & quinoa. Drizzle the freshly made hummus dressing over the salad. Garnish with sesame seeds.
If you’re looking for more nutrition advice and support, please contact your nearest Curves club to book a free consultation now.