How is it September already! The kids are all settled back at school, and you should be enjoying your new routine with a little more time for you 😊 We’re almost into autumn and it will soon start to get colder and darker (I know – we don’t want to think about that yet), but it’s nearly time for those warming meals that we all look forward to as the nights draw in. We all want tasty and healthy meals that are quick to cook when we’re short on time due to work, childcare and household chores and after a long day when we just want to get into our pjs and sit in front of the tv. We’ve put together five of our favourite autumn meals for you to try and hopefully enjoy :) They are a combination of recipes taken from known sources as well as tried and tested ones that I use at home hence the difference in some of the nutritional information available. Please note that the nutritional information is a guide as this will vary due to portion size.
Let’s start with a super quick chicken curry that only takes 5 minutes to prep.
Easy Chicken Curry
Serves 4 (adapted from woolworths.co.au)
Nutrition per serving:
- Calories: 472
- Fat: 32.2g
- Carbs: 13.6g
- Sugar: 5.2g
- Protein: 31.2g
Ingredients
- 1 tbs olive oil
- 2 brown onions – sliced
- 185g Thai yellow curry paste (substitute with red or green curry paste)
- 4 skinless chicken thigh fillets – cut into pieces (can also be made with chicken breast fillets)
- 270ml coconut milk
- 1 cup of water
Method
- Heat oil in a large, deep casserole saucepan over medium-high heat. Add onion and curry paste and cook for 2 minutes. Add chicken and cook, stirring, for 6 minutes or until browned.
- Add coconut milk and 1 cup of water and bring to the boil. Reduce heat to low and cover and simmer for 25 minutes. Divide among serving bowls and serve.
I love meals that I can throw in one pot and leave to cook, it’s quick, easy and much less washing up 😊 Stews are great for when the weather starts to get a bit cooler so try this tasty, spiced chicken, spinach and sweet potato stew which takes 15 minutes to prep and 40 minutes to cook. It’s packed full of protein which will keep you fuller for longer.
Spiced Chicken, Spinach and Sweet Potato Stew
Serves 4 (bbcgoodfood.com)
Nutrition per serving
- Calories: 445
- Fat: 12g
- Sat fat: 3g
- Carbs: 47g
- Sugar: 27g
- Protein: 33g
Ingredients
- 3 sweet potatoes, cut into chunks
- 190g bag spinach
- 1 tbs sunflower oil
- 8 chicken thighs, skinless and boneless
- 500ml chicken stock
For the spice paste
- 2 onions, chopped
- 1 red chilli, chopped
- 1 tsp paprika
- Thumb-sized piece of ginger
- 400g can tomatoes
- 2 preserved lemons, deseeded and chopped
To serve
- Pumpkin seeds, toasted
- 2-3 preserved lemons, deseeded and chopped
- 4 naan bread, warmed
Method
- Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.
- Put the sweet potato in a large, deep saucepan over a high heat. Cover with boiling water and boil for 10 mins. Meanwhile, put all the paste ingredients in a food processor and blend until very finely chopped. Set aside until needed.
- Put the spinach in a large colander in the sink and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam dry.
- Return the saucepan to the heat (no need to wash it first), then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.
- Check the chicken is cooked by cutting into one of the thighs and making sure it’s white throughout with no signs of pink. Season with black pepper, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew. At this point you can leave the stew to cool and freeze for up to 3 months, if you like.
- Scatter over the pumpkin seeds and preserved lemons and serve with warm naan bread on the side.
I love a quick and easy stir fry and this one is tasty and high in protein.
Chicken and Vegetable Stir Fry
Serves 4
Nutrition per serving (excluding rice/noodles)
- Calories: 250
- Fat: 10g
- Carbs: 15g
- Protein: 25g
Ingredients
- 2 boneless, skinless chicken breasts, thinly sliced
- 4 cups mixed veg, sliced (bell peppers, broccoli, carrots, snap peas)
- 2 tbsp olive oil
- 3 tbsp low-sodium soy sauce
- 1 tbsp hoisin sauce
- 1 tbsp ginger, crushed
- 2 cloves garlic, crushed
- ½ tsp sesame oil
- Cooked brown rice or whole wheat noodles to serve
Method
- In a bowl, marinate the sliced chicken with 2 tablespoons of soy sauce for about 15 minutes.
- In a wok, heat the olive oil over medium-high heat.
- Add marinated chicken and cook until the chicken is cooked and there is no pink. Remove from the wok.
- In the same wok, add more oil if needed, and sauté the ginger and garlic until fragrant.
- Add mixed vegetables and stir fry until they start to soften.
- Return the cooked chicken to the skillet, add the hoisin sauce and sesame oil, and stir fry for another 2 – 3 minutes.
- Serve the chicken and vegetables over cooked brown rice or wholewheat noodles.
Quinoa and Roasted Vegetable Bowl
Serves 4
Nutrition per serving:
- Calories: 380
- Fat: 16g
- Carbohydrates: 48g
- Protein: 12g
Ingredients
- 1 cup quinoa, rinsed
- 2 cups mixed vegetables, chopped (bell peppers, courgette, cherry tomatoes, red onion)
- 2 tbsp olive oil
- 1 tsp dried herbs (thyme, rosemary, oregano)
- Salt and pepper to taste
- 1 can (400g) chickpeas, drained and rinsed
- 1 avocado, sliced
- ¼ cup feta cheese, crumbled (optional)
- Lemon wedges to serve
Method
- Preheat the oven to 200°C.
- Cook the quinoa according to the packet instructions and set aside.
- In a bowl, toss the mixed vegetables with the olive oil, dried herbs, salt and pepper.
- Spread the seasoned vegetables on a baking tray and roast in the oven for about 20-25 minutes, or until they are tender, and slightly caramelised.
- In the last 10 minutes of roasting, add the chickpeas to the baking sheet and roast until they are slightly crispy.
- To assemble the bowls, divide the quinoa between 4 bowls and top with the roasted vegetables, chickpeas, avocado slices and crumbled feta cheese.
- Serve with lemon wedges for extra flavour.
I love fish and it’s so important to eat oily fish at least twice a week so try this tasty salmon recipe which has 30g of protein.
Baked Salmon with Quinoa and Steamed Broccoli
Serves 4
Nutrition per serving:
- Calories: 400
- Fat: 18g
- Carbohydrates: 30g
- Protein: 30g
Ingredients
- 4 salmon fillets, rinsed
- 2 cups broccoli florets
- 2 tbsp olive oil
- 2 cloves garlic, crushed
- 1 tsp dried dill (or another preferred herb)
- Salt and pepper to taste
Method
- Preheat the oven to 200°C.
- Season the salmon fillets with salt, pepper and dried dill on both sides.
- Place the seasoned salmon fillets on a baking tray lined with baking paper.
- In a pan, bring 2 cups of water to the boil. Add quinoa, reduce the heat, cover and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the water is absorbed.
- While the quinoa is cooking, steam the broccoli florets until tender, about 5-7 minutes.
- In a small bowl, mix the olive oil and crushed garlic. Drizzle this mixture over the salmon fillets.
- Bake the salmon in the preheated oven for about 12-15 minutes, or until it’s cooked through and flakes easily.
- Assemble the 4 plates by dividing the cooked quinoa between them, placing a salmon fillet on the top and adding the steamed broccoli on the side.
As well as eating healthy, nutritious meals, remember to fit some regular exercise, rest and time for you into your week to look after your physical and mental well-being 😊
Much Love
Caroline & Hannah xx