30 minute meals

30-minute meals from Holly, Kerry, Lauren, Joe, Jess, Kristute and Jackie

November 14 - 27, 2011

Need dinner in a hurry?  These meals take 30 minutes or less – brilliant!

 

Tandoori Lamb with Bombay Potatoes                        Serves 4

2 Tblsp tandoori paste

1 tblsp honey

2 tblsp low fat natural yoghurt

600g lean lamb steaks

600g baby potatoes, quartered

2 tsp canola or sunflower oil, plus spray oil

2 tsp black mustard seeds

2 tsp mild curry powder (or hot if you like!)

1 tsp garam marsala

2 tsp grated fresh ginger

2 tomatoes, cut into thin wedges

100g baby spinach leaves

100g green beans, cut into 3cm pieces

  1. Mix the tandoori paste, honey & yoghurt in a large dish.  Add lamb and coat.  Allow to marinate while preparing the potatoes and salad.
  2. Boil or microwave potatoes until tender.
  3. Heat 2 tsp oil in non-stick pan.  Add mustard seeds and cook, stiring until they pop.  Add spices, ginger and cooked potatoes.  Stir for 2-3 mins until potatoes are coated and they start to crisp.  Add tomato & spinach and cook until the spinach wilts.
  4. Heat non-stick frypan with spray oil.  Add lamb and cook for 2-3 mins per side until cooked to your liking.
  5. Arrange potato mixture on each plate and top with lamb.

 

Citrus Chicken with watercress, orange & fetta salad             Serves 6

6 x 150g skinless chicken breasts3 cloves garlic, crushed

4 tblsp orange marmalade

1 orange, cut into thin segments

1 orange, juiced and zested

1 tblsp reduced fat margarine

300ml chicken stock

1 bunch watercress (or bag baby spinach)

~30 small green olives

100g reduced fat fetta

  1. Preheat oven to 180 degrees Celsius.
  2. Season chicken breasts to taste. Place garlic, marmalade, orange zest and margarine in a bowl and beat with a fork.  Spread mixture evenly over the 6 chicken breasts and place in a roasting pan.  Cover with foil and bake for 10 mins.  Remove foil and bake for a further 10-15 mins or until chicken is cooked through.  Remove from oven and set aside to rest.
  3. Meanwhile, mix watercress, orange segments, olives in a bowl.  Crumble over fetta.
  4. Pour off cooking juices into a saucepan.  Add juice and cook over low heat until reduced and sticky.
  5. Arrange salad on plates, top with a chicken breast and pour over sauce.
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