3 Easy One Pan Meals | Healthy, Gluten Free & Budget Friendly Dinners or Lunches
Recipes in this Video
The one pan meal is a quintessential Australian dish that embodies convenience and comfort. It reflects the laid-back lifestyle of Australians, often enjoyed after a busy day. This dish allows for flexibility in ingredients, making it a popular choice for families and meal prep enthusiasts. Modern variations include different proteins and seasonal vegetables, showcasing the diversity of Australian produce.
Ingredients
- ●chicken thighs
- ●potatoes
- ●carrots
- ●onions
- ●garlic
- ●olive oil
- ●rosemary
- ●thyme
- ●paprika
- ●salt
- ●black pepper
- ●chicken broth
- ●lemon
- ●green beans
- ●parsley
Instructions
- 1Preheat the oven to 200°C (400°F).
- 2Place chicken thighs in a large baking dish.
- 3Chop potatoes, carrots, and onions into bite-sized pieces and add to the dish.
- 4Mince garlic and sprinkle over the vegetables.
- 5Drizzle olive oil over the chicken and vegetables, then season with rosemary, thyme, paprika, salt, and black pepper.
- 6Pour chicken broth around the edges of the dish.
- 7Squeeze lemon juice over the chicken and vegetables.
- 8Toss the vegetables gently to coat in the oil and seasonings.
- 9Bake in the preheated oven for 30-35 minutes until the chicken is cooked through and vegetables are tender.
- 10Add green beans to the dish for the last 10 minutes of cooking.
- 11Remove from the oven and let rest for 5 minutes.
- 12Garnish with chopped parsley before serving.
Ingredient Alternatives
chicken thighs
Healthier: chicken breast
Cheaper: chicken drumsticks
Chicken breast is leaner, while drumsticks are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is less expensive and has a neutral flavor.
chicken broth
Healthier: vegetable broth
Cheaper: water with seasoning
Using water with seasoning reduces costs while maintaining flavor.
green beans
Healthier: asparagus
Cheaper: frozen peas
Frozen peas are often more affordable and easy to use.
Techniques
Equipment
Ingredients
- ●4 fillets of white fish (such as cod or tilapia)
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●2 tbsp olive oil
- ●1 cup heavy cream
- ●1/4 cup fresh lemon juice
- ●1 tbsp lemon zest
- ●1 tsp garlic powder
- ●1/2 tsp dried dill
- ●1/4 tsp paprika
- ●Fresh parsley for garnish
Instructions
- 1Preheat the oven to 375°F (190°C).
- 2Rinse the fish fillets under cold water and pat them dry with paper towels.
- 3Season both sides of the fish fillets with salt and black pepper.
- 4In a large oven-safe skillet, heat the olive oil over medium heat. Add the fish fillets and sear for about 2-3 minutes on each side until golden brown.
- 5In a separate bowl, whisk together the heavy cream, lemon juice, lemon zest, garlic powder, dried dill, and paprika until well combined.
- 6Pour the lemon cream sauce over the seared fish in the skillet.
- 7Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the fish flakes easily with a fork.
- 8Remove from the oven and let it cool for a few minutes before serving.
- 9Garnish with fresh parsley before serving.
Equipment
Ingredients
- ●1 cup cooked rice
- ●1 can tuna in water, drained
- ●1 cup sweetcorn, drained
- ●1/2 cup grated cheese
- ●2 eggs
- ●1/4 cup milk
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●1/4 cup chopped fresh parsley
Instructions
- 1Preheat the oven to 180°C (350°F).
- 2In a large mixing bowl, combine the cooked rice, drained tuna, and sweetcorn.
- 3Add the grated cheese, eggs, milk, salt, black pepper, garlic powder, onion powder, and chopped parsley to the bowl.
- 4Mix all the ingredients together until well combined.
- 5Grease a baking dish with cooking spray or oil.
- 6Pour the mixture into the prepared baking dish and spread it evenly.
- 7Bake in the preheated oven for 25-30 minutes, or until the top is golden brown and the edges are crispy.
- 8Remove from the oven and let it cool for a few minutes before slicing.
- 9Serve warm or at room temperature.
Equipment
The Mexican Beef & Rice Skillet is a popular dish in Mexican-American cuisine, often enjoyed for its simplicity and flavor. It combines staple ingredients like beef and rice, making it a hearty meal that is both satisfying and easy to prepare. This dish is commonly served in households for a quick weeknight dinner, reflecting the fusion of traditional Mexican flavors with American cooking methods.
Ingredients
- ●ground beef
- ●rice
- ●bell peppers
- ●onion
- ●garlic
- ●tomato sauce
- ●cumin
- ●chili powder
- ●salt
- ●pepper
- ●cheddar cheese
- ●cilantro
Instructions
- 1Heat a skillet over medium heat.
- 2Add ground beef and cook until browned.
- 3Stir in chopped onion and garlic; sauté until softened.
- 4Add diced bell peppers and cook for a few minutes.
- 5Stir in rice, tomato sauce, cumin, chili powder, salt, and pepper.
- 6Pour in water and bring to a boil.
- 7Reduce heat, cover, and simmer until rice is cooked.
- 8Remove from heat and stir in cheese until melted.
- 9Garnish with chopped cilantro before serving.
- 10Serve hot.
Ingredient Alternatives
ground beef
Healthier: ground turkey
Cheaper: ground pork
Turkey is lower in fat, while pork is often less expensive.
white rice
Healthier: brown rice
Cheaper: white rice
Brown rice is more nutritious.
cheddar cheese
Healthier: reduced-fat cheese
Cheaper: processed cheese
Reduced-fat cheese has fewer calories.
Techniques
Equipment
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