Calories: 494
Prep time: 5 minutes
Cook time: 12 minutes

Ingredients:

• 1/4 cup olive oil
• ½ cup chopped fresh parsley
• 1/2 small red onion, sliced
• 4 red snapper fillets (700g)
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon ground cayenne pepper
• Asparagus (about 20 stalks)
• 1/4 teaspoon kosher salt
• 1 cup dry couscous
• 1 tablespoon chopped fresh mint
• Juice of 1/4 lemon

Directions:

1. Heat oil in a large skillet over medium-high heat. Add parsley and onion and cook, stirring often, for about 4 minutes, or until onion is soft.
2. Season snapper on all sides with salt, pepper, and cayenne pepper. Lower heat to medium and place fish in an even layer over onions and parsley. Cover and let steam for 5 minutes, or until cooked through. Transfer to a plate, cover with foil, and set aside.
3. Add asparagus to the same skillet with 2 tablespoons water. Cook, uncovered, for 3 to 5 minutes, until bright green and tender. Remove 6 stalks, set aside to cool, then wrap and refrigerate for Friday’s dinner.
4. Meanwhile, bring 1 1/2 cups water to a boil in a medium pot, then stir in salt and couscous. Cover, remove from heat, and let stand for 5 to 7 minutes until all liquid is absorbed. Fluff with a fork, stir in mint, and season to taste with salt if desired.
5. Divide couscous, snapper, and onion mixture evenly among four plates. Squeeze a bit of lemon over fish and serve with asparagus.

Calories: 302
Prep time: 5 minutes
Cook time: 37 minutes

Ingredients:

• 1 1/2 cups dry quinoa
• 4 boneless, skinless chicken breasts (1kg), each sliced horizontally
• Juice of 1 lemon
• 2 teaspoons salt
• 2 tablespoons ground cumin
• 5 tablespoons olive oil
• 1/2 small red onion, minced
• 2 cloves garlic, minced
• 1/4 teaspoon ground cayenne pepper
• 2 cans black beans, rinsed and drained
• 1 teaspoon balsamic vinegar
• 1/2 teaspoon freshly ground black pepper
• ¼ cup of chopped fresh parsley
• 4 radishes, sliced

Directions:

1. Combine quinoa with 6 cups water in a large saucepan and bring to a boil over medium heat. Reduce to a simmer; cover and cook for 25 minutes. Remove from heat and set aside for 5 minutes. Fluff with a fork and transfer 2 cups to an airtight container to refrigerate for Thursday’s dinner.
2. Meanwhile, cover chicken with lemon juice and sprinkle with 1 1/2 teaspoons salt. Use your fingers to rub in cumin, making sure to coat all sides.
3. Heat 3 tablespoons olive oil in a large skillet over medium. Add chicken in a single layer and cook for 4 to 5 minutes, or until golden. Turn and cook 4 to 5 minutes more until cooked through. Remove from skillet and set aside to cool. Wrap up half the chicken (4 cutlets) and refrigerate for Thursday’s dinner.
4. In the same skillet over medium-high, add remaining olive oil and red onion. Sauté for 4 minutes. Add garlic and cook for 1 minute more. Season with remaining salt and cayenne pepper. Add black beans, vinegar, and pepper; combine and bring to a simmer. Stir in 3 cups prepared quinoa, remove from heat, and mix in parsley. Remove all but 1 1/2 cups of quinoa mixture; let cool, then refrigerate for Wednesday’s dinner.
5. Divide chicken and quinoa mixture evenly among four plates. Garnish with radish slices and serve.

Use these 20 healthy ingredients to enjoy a week’s worth of healthy, delicious and affordable dinners for four!

Shopping list:

• 4 boneless, skinless chicken breasts (about 1 kg)
• 4 red snapper fillets (700g)
• Italian pork sausage- low sodium if available (450g)
• 2 small red onions
• 4 garlic cloves
• 1 bunch fresh parsley
• 1 bunch radishes (about 10 bulbs)
• 20 stalks of asparagus
• 1 bunch fresh mint
• 1 cucumber
• 2 punnets of cherry tomatoes
• 1 head of Iceberg lettuce
• 2 avocados
• 4 cups of Spinach
• 2 lemons
• 1 ½ cups Dry Quinoa
• 2 cans (400g each) black beans
• 1 cup dry couscous
• Whole-grain linguine (225g)
• 1 container (170g) plain nonfat Greek yogurt

Pantry items:

• Olive oil
• Balsamic vinegar
• Ground cumin
• Ground cayenne pepper
• Salt
• Freshly ground black pepper

MONDAY: Lemon Chicken with Red Beans and Quinoa

TUESDAY: Red Snapper with Asparagus and Mint Couscous

WEDNESDAY: Mediterranean Lettuce Cups with Mint Yogurt Dressing

THURSDAY: Creamy Spinach Salad with Cumin Chicken and Quinoa

FRIDAY: Lemon-Asparagus Linguine with Italian Pork Sausage

Servings: 4 • Calories: 336 • Fat: 10.4 g • Protein: 13.0 g • Carb: 57 g • Fiber: 11.7 g

One of our favourites when the fridge and pantry are a bit bare. Paired with a green salad, makes for a quick, inexpensive and filling meal your family and friends will all enjoy! 

Ingredients:

• 8 oz wholemeal pasta
• 1 1/2 lbs broccoli florets
• 6-8 cloves garlic, smashed
• 2 tbsp extra virgin olive oil
• kosher salt and fresh pepper
• 1/4 cup fresh grated Pecorino Romano

Directions:

Preheat oven to 230°. In a baking dish combine broccoli, olive oil, garlic, salt and pepper. Roast broccoli about 20 minutes, tossing half way, until broccoli is browned and tender.

Meanwhile, boil salted water in a large pot. Cook pasta according to package directions for al dente. Before draining, reserve 1 cup of the water from the pasta.

Drain and toss pasta with broccoli. Add 1/2 cup reserved pasta water (or more if necessary), Pecorino Romano, salt and pepper to taste.

Add a side green salad to the mix, and enjoy:)

Calories: 434
Prep time: 10 minutes
Cook time: 10 minutes

Ingredients:

• Whole-grain linguine (225g)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Juice of 1/2 lemon
• 1/2 teaspoon salt, plus more to taste
• 6 stalks cooked asparagus (from Tuesday’s dinner), cut into 1-inch pieces
• Italian pork sausage (450g)
• 1 punnet cherry tomatoes
• Freshly ground black pepper

Directions:

1. Bring a large pot of lightly salted water to a boil. Add linguine and cook for 8 to 10 minutes or until al dente. Reserve 1/2 cup pasta water, then drain noodles.
2. Return pasta to pot and toss with olive oil, garlic, lemon juice, 1/2 teaspoon salt, and asparagus; turn off heat.
3. Meanwhile, heat a large skillet over medium-high and brown sausage on all sides. Add reserved pasta water and cook for 5 minutes or until no longer pink. Remove sausage from skillet and slice into 1/2-inch-thick pieces.
4. Transfer pasta to skillet and toss with pan juices. Add sliced sausage back to skillet along with tomatoes. Season to taste with pepper and serve immediately.

Servings: 4 • Total Time: 5 minutes • Difficulty: easy

A yummy summer treat without the guilt!

Ingredients:

• 4 cups fresh peaches, frozen solid
• 2 tablespoons agave nectar nectar or honey
• 1/2 cup plain yogury (non-fat to reduce the calories)
• 1 tablepoon fresh lemon juice

Directions:

Add the frozen peaches, agave nectar (or honey), yogurt and lemon juice to the bowl of a food processor. Process until creamy, about 5 minutes.

Serve the frozen yogurt immediately or transfer it to an airtight container and store in the freezer for up to 1 month.