3 Easy + Healthy One-Pot Recipes
In the busy days of summer, we're not only looking for a meal that's easy and efficient to cook, but also one that's satiating, delicious, and nutritious. Enter: One-Pot meals. Easy preparation and quick clean-up, these meals save time without comprising nutrition.
One Pot Lemon Chicken with Kale + Brown Rice
Serves 2
Ingredients:
1 medium organic whole chicken (approx. 1.7kg)
500ml (2 cups) water
Mixed aromatics - 1 cinnamon stick, 1 tsp cloves, handful of bay leaves, 1 tbsp sumac
Juice of 1 lemon
1 tsp salt
2 tbsp apple cider vinegar
Large handful of coriander
Large handful of cherry tomatoes, halved
3/4 cup (100-150g) uncooked brown rice
1/2 cup jarred or tinned butterbeans
3-4 handfuls kale or cavolo nero, roughly chopped
Method:
- Preheat your oven to 200°C/220°C fan.
- Place the chicken in a deep baking tray and pour over the water, aromatics, lemon juice, salt, apple cider vinegar and add the coriander. Cook in the oven for 40 minutes.
- Using a colander rinse the brown rice under cold water until the water runs clear. Add to the chicken pan along with the tomatoes, pushing the rice down to surround it. It will cook in the juices of the chicken, but add another cup of water if you think it needs it - the rice should be submerged - then add the beans if using.
- Cover and cook for a further 40 minutes until the rice is cooked and the chicken juices are running clear and the legs can be pulled away easily.
- Taste the rice and add more seasoning if you think it needs it. Finally, add the kale and steam for a further 5 minutes. Save any leftovers for the next day.
From: The Microbiome Cleanse
Summer Shakshuka with Baked Eggs
Serves 2 // DF, GF, Keto Sprint
Ingredients:
1 tbsp olive or coconut oil
1 shallot, roughly chopped
2 garlic cloves, roughly chopped
2-3 handfuls mixed tomatoes, roughly chopped
1 red pepper, deseeded and roughly chopped
200g sweetcorn or 1 small, unsweetened tinned sweetcorn, drained
1 tbsp tomato paste
1 tsp paprika
½ tsp salt
1 tsp pepper
Splash of water, roughly 50-70 ml (⅓ cup)
Juice of ½ a lemon
2-4 eggs
Method:
- In a medium pan on medium heat, add the oil. Once hot add the shallot and garlic and fry for 2 minutes until soft.
- In no particular order add the tomatoes, pepper, sweetcorn, tomato paste, paprika, salt and pepper. Stir to combine and cook for 10 minutes until the tomatoes are soft. Fold in the water and lemon juice.
- Make 2-4 indents, depending on how many eggs you are using, in the shakshuka and crack in the eggs.
- Cover the pan and bake the eggs on medium heat until the whites have set - about 4 minutes.
- Once ready to serve, sprinkle over the dill and flaked almonds. Finish with a drizzle of olive oil.
- Any leftovers will last 1 week in the fridge.
From: The Metabolic Reset
Baked Frittata with Courgette Noodles + Tomato
Serves 2
Ingredients:
1 tbsp coconut oil
2 spring onions, roughly chopped
1 beef tomato, roughly chopped
1 courgette, spiralised
4 eggs, beaten
1/2 tsp salt
1 tsp cracked black pepper
Small bunch parsley, roughly chopped
For the salad
1-2 handfuls mixed leaves
Small handful mixed summer herbs / roughly chopped (basil, dill, oregano)
1/2 cucumber, roughly chopped
1 green pepper, roughly chopped
1 spring onions, greens only, roughly chopped
1 tbsp pumpkin seeds
1-2 tbsp olive oil
1 tbsp balsamic vinegar
Juice of 1/2 a lemon
Method:
- Preheat your grill to the highest setting.
- In a medium frying pan on a medium heat, melt the coconut oil. Once melted add the spring onion and tomato and fry for 1 minute to soften. Add the courgette and stir to combine.
- Season the beaten eggs with the salt and pepper and pour into the pan. Swirl the eggs around using a spatula a couple of times then leave to cook for 2 minutes until the edges look done.
- Sprinkle over the parsley and place under the grill for a further 5 minutes until the eggs have set.
- Place all the ingredients for the salad in a bowl and toss to combine.
- Once the frittata has cooked serve alongside the salad reserving any leftovers for another day.
