How To Cook Super Healthy Dinners & Ideas | Jamie Oliver
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5 recipes
pescatarian
Sizzling Prawns With Rainbow Salad is a vibrant dish that showcases the fusion of flavors and colors, often found in modern American cuisine. It reflects a growing trend towards health-conscious meals that are visually appealing and packed with fresh ingredients. The use of prawns, a popular seafood choice, adds a touch of elegance, while the rainbow salad components provide a refreshing crunch. This dish is perfect for quick dinners and has gained popularity in casual dining settings across the globe.
Ingredients
- ●prawns
- ●olive oil
- ●garlic
- ●ginger
- ●bell peppers
- ●carrots
- ●cucumber
- ●red cabbage
- ●lime juice
- ●soy sauce
- ●honey
- ●sesame seeds
- ●fresh cilantro
- ●salt
- ●black pepper
Instructions
- 1Heat olive oil in a large skillet over medium-high heat until shimmering.
- 2Add minced garlic and ginger; sauté until fragrant, about 1 minute.
- 3Add prawns to the skillet; cook until they turn pink, about 3-4 minutes.
- 4Remove prawns from the skillet and set aside.
- 5In the same skillet, add sliced bell peppers, carrots, and red cabbage; stir-fry for 3-5 minutes until tender-crisp.
- 6In a small bowl, whisk together lime juice, soy sauce, and honey.
- 7Pour the sauce over the vegetables; stir to combine and heat through for 1-2 minutes.
- 8Return the prawns to the skillet; toss to coat in the sauce and heat through.
- 9Season with salt and black pepper to taste.
- 10Serve the sizzling prawns over a bed of sliced cucumber and garnish with sesame seeds and fresh cilantro.
Ingredient Alternatives
prawns
Healthier: chicken breast
Cheaper: tofu
Tofu provides a plant-based protein alternative.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is more affordable and has a neutral flavor.
honey
Healthier: agave syrup
Cheaper: sugar
Sugar is a common sweetener and more cost-effective.
lime juice
Healthier: lemon juice
Cheaper: vinegar
Vinegar can provide acidity at a lower cost.
Techniques
sautéingstir-frying
Equipment
large skilletsmall bowlwhiskserving plate
🌶️🌶️🌶️Lowshellfish
Also Known As
Sizzling Shrimp SaladPrawns with Colorful Salad
vegetariangluten-freenut-freesoy-free
Ingredients
- ●1 cup black beans, dried
- ●4 cups vegetable broth
- ●1 medium onion, diced
- ●2 cloves garlic, minced
- ●1 bell pepper, diced
- ●1 tsp cumin
- ●1 tsp smoked paprika
- ●1/2 tsp chili powder
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 cup cooked rice
- ●1/2 cup salsa
- ●2 tbsp olive oil
- ●1/4 cup fresh cilantro, chopped (for garnish)
Instructions
- 1Rinse the black beans under cold water and soak them overnight in a large bowl of water.
- 2In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
- 3Add the minced garlic and diced bell pepper to the pot, and sauté for another 3-4 minutes until softened.
- 4Stir in the cumin, smoked paprika, chili powder, salt, and black pepper, cooking for 1 minute until fragrant.
- 5Drain the soaked black beans and add them to the pot along with the vegetable broth.
- 6Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for about 1.5 to 2 hours, or until the beans are tender.
- 7Once the beans are cooked, taste and adjust seasoning if necessary.
- 8Serve the black bean stew over cooked rice, topped with salsa and garnished with fresh cilantro.
Equipment
large potbowlspoonmeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
Ingredients
- ●1 block (14 oz) firm tofu
- ●1/2 cup breadcrumbs
- ●1/4 cup chopped green onions
- ●2 cloves garlic, minced
- ●1 tbsp soy sauce
- ●1 tsp sesame oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 tsp paprika
- ●4 whole grain burger buns
- ●1 cup mixed salad greens
- ●1/2 cup cherry tomatoes, halved
- ●1/2 cup shredded carrots
- ●1/2 cup cucumber, sliced
- ●1/4 cup red bell pepper, sliced
- ●1/4 cup balsamic vinaigrette
Instructions
- 1Press the tofu to remove excess moisture, then crumble it into a bowl.
- 2Add breadcrumbs, green onions, garlic, soy sauce, sesame oil, salt, pepper, and paprika to the crumbled tofu. Mix well until combined.
- 3Form the mixture into 4 equal patties.
- 4Heat a non-stick skillet over medium heat and lightly grease it with oil.
- 5Cook the patties for about 5-7 minutes on each side, or until golden brown.
- 6While the patties are cooking, prepare the rainbow salad by combining salad greens, cherry tomatoes, carrots, cucumber, and red bell pepper in a large bowl.
- 7Drizzle the balsamic vinaigrette over the salad and toss to combine.
- 8Toast the burger buns lightly on the skillet or in a toaster.
- 9Assemble the burgers by placing a tofu patty on each bun and topping with a generous serving of rainbow salad.
- 10Serve immediately and enjoy your Tofu Burger with a Rainbow Salad.
Equipment
non-stick skilletmixing bowlspatulatoaster
Ingredients
- ●1 lb steak (sirloin or ribeye)
- ●1 cup bulgur wheat
- ●2 cups water
- ●1/2 cup feta cheese, crumbled
- ●1 cup cherry tomatoes, halved
- ●1 cucumber, diced
- ●1/4 cup fresh parsley, chopped
- ●1/4 cup fresh mint, chopped
- ●1/4 cup olive oil
- ●2 tbsp lemon juice
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp garlic powder
Instructions
- 1Cook the bulgur wheat by bringing 2 cups of water to a boil in a saucepan. Add the bulgur, cover, and remove from heat. Let it sit for 15-20 minutes until the water is absorbed and the bulgur is tender.
- 2While the bulgur is cooking, season the steak with salt, black pepper, and garlic powder.
- 3Heat a grill or skillet over medium-high heat. Cook the steak for about 4-5 minutes on each side for medium-rare, or until desired doneness.
- 4Remove the steak from the heat and let it rest for 5 minutes before slicing it thinly against the grain.
- 5In a large bowl, combine the cooked bulgur, cherry tomatoes, cucumber, parsley, and mint.
- 6In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the tabouleh mixture and toss to combine.
- 7Add the crumbled feta cheese to the tabouleh and gently mix it in.
- 8Serve the sliced steak on top of the tabouleh rice or on the side.
Equipment
grillsaucepanmixing bowlknifecutting board
Ingredients
- ●4 chicken thighs, bone-in and skin-on
- ●2 medium sweet potatoes, peeled and diced
- ●1 onion, chopped
- ●2 cloves garlic, minced
- ●1 bell pepper, chopped
- ●1 can (14 oz) diced tomatoes
- ●1 cup chicken broth
- ●1 tsp dried oregano
- ●1 tsp dried basil
- ●1/2 tsp red pepper flakes
- ●Salt and pepper to taste
- ●2 tbsp olive oil
- ●Fresh parsley for garnish
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2In a large oven-safe skillet, heat olive oil over medium heat.
- 3Season the chicken thighs with salt and pepper, then add them to the skillet, skin-side down. Sear for about 5-7 minutes until golden brown, then flip and cook for another 5 minutes. Remove the chicken and set aside.
- 4In the same skillet, add the chopped onion, bell pepper, and garlic. Sauté for about 3-4 minutes until softened.
- 5Add the diced sweet potatoes to the skillet and stir to combine with the vegetables.
- 6Pour in the diced tomatoes and chicken broth, then add the oregano, basil, and red pepper flakes. Stir well.
- 7Return the chicken thighs to the skillet, nestling them into the mixture.
- 8Bring to a simmer, then cover the skillet and transfer it to the preheated oven.
- 9Bake for 30-35 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
- 10Remove from the oven and let it rest for a few minutes before serving.
- 11Garnish with fresh parsley before serving.
Equipment
Oven-safe skilletCutting boardKnifeMeasuring cupsMeasuring spoons
🌶️🌶️🌶️Low
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